CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 8 min AMRAP 30-sec Bike Erg 5 Kip Swings 5 Knees to Elbow 3 Alt. DB Snatch (each side – practice transition) 2. Workout Prep 1 set: 5/4 Calorie Bike 4…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 20 PVC Pass Throughs 10 PVC Around the Worlds (Left and Right) 20 Walking Lunges + Torso Twist -into- 3 sets (Empty Bar or PVC) 20 Second Bike Erg (moderate pace) 5 Split Stance Press 5 Back…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warmup -into- 8:00 Amrap 1:00 Assault bike (build in pace) 5 Updowns 5 Down dog/Seal Pose Transitions 2. Workout Prep 5/4 Calorie Assault Bike (workout pace) 4 Line Facing Burpees Workout (2 Rounds for reps)…

CrossFit Juke Joint – CrossFit View Public Whiteboard () Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch +…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) BikeErg Lactate Threshold 5 Sets 1 Min Standing, High Damper at RPE3 1 Min Seated at RPE8 (or 90 RPM) *No rest between sets. -Rest 2 Min- 5…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- 10:00 Amrap 10 Walking Lunges + Torso Twist 10 Plate Hops 10 Alternating V-Ups 150m Row 2. Workout Prep 2 sets: (with a partner) 100m Row (each) 10’ Front Rack Walking lunge (build in…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 20 PVC Pass Throughs 10 PVC Around the Worlds (Left and Right) -into- 3 sets (Empty Bar or PVC) 10 Dynamic Squat Stretch 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 2. Skill Work Athletes…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30-sec ski (easy) 20-sec ski (mod) 10-sec ski (hard) 10 Heel Toe Rocks 4 Updowns to Seal Pose + Box Jump (focus on transitions over the box) 5 Iron Cross…