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 + 3x…

CrossFit Juke Joint – CrossFit View Public Whiteboard () Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry Warm-up or Banded 7’s -into- 1 Round Through 10 yd walk on toes 10 yd walk to toes backward 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet…

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 6x (2 Min 30 Sec at RPE3 (or 70-75 RPM), 30 Sec at RPE10) -Rest 2 Min- 6x (2 Min 30 Sec at RPE5 (or…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm Up (12-15 minutes) 2. Workout Prep 3 sets: 100m Run together (workout pace) 5 Kettlebell Swings (each) Workout (Time) Gamma Radiation Freedom (RX’d) Partner 800m Run (Together) 100 Kettlebell Swings (70/53) (split as needed) 600m…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10 min AMRAP 1 min row (easy pace) 10 Plate Floor Press 5 Lying Iron Cross (each side) 5 Lying Scorpions (each side) 5 Shoulder to Overhead (empty bar – build across) 2. Workout Prep 2 sets:…

Announcements ORDER LINK Finalize your order by Friday, 4/14/23   1st Olympic Weightlifting Meet Thursday 4/13 Warm up: 6:20pm-6:40pm Lifting: 6:40pm-8pm   Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Invite them for a WOD…

Announcements ORDER LINK Finalize your order by Friday, 4/14/23   1st Olympic Weightlifting Meet Thursday 4/13 Warm up: 6:20pm-6:40pm Lifting: 6:40pm-8pm   Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Invite them for a WOD…

Announcements ORDER LINK Finalize your order by Friday, 4/14/23   1st Olympic Weightlifting Meet Thursday 4/13 Warm up: 6:20pm-6:40pm Lifting: 6:40pm-8pm   Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Invite them for a WOD…

Announcements ORDER LINK Finalize your order by Friday, 4/14/23   1st Olympic Weightlifting Meet Thursday 4/13 Warm up: 6:20pm-6:40pm Lifting: 6:40pm-8pm   Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Invite them for a WOD…

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 20 Sec Seated at RPE9 (or 105+ RPM), 40 Sec at RPE1-2 20 Sec Seated at RPE9 (or 110+ RPM), 40 Sec at RPE1-2 20…