CrossFit Juke Joint – CrossFit View Public Whiteboard Workout (AMRAP – Rounds and Reps) “Sadie Jane” AMRAP 23:00 16 25’ shuttle runs (each 25’ line touch is 1) 9 bar facing burpees 3 power cleans Comp(185/125) Rx(155/105) Scaled(135/95) This workout was written in Sadie’s honor. The numbers all have meaning: 23 – This year, 2023…

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 + Hip Halo Warm Up -into- Burgener Warm-Up Skill Transfer 2. Strength Prep Athletes will be spending time working on snatch grip push press (back rack) + snatch balance. The purpose of…

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 row 10 heel/toe rocks 10 plate toe taps (each side) 5 Inch Worms + Pike Push Up 2. Workout Prep 3 sets: 5/4 Calorie Row (Build in pace) 3…

CrossFit Juke Joint – CrossFit View Public Whiteboard As most of you know, on February 17th, one of our Mayhem Affiliates, Turnagain CrossFit in Anchorage, Alaska, suffered a partial roof collapse. Multiple members were trapped inside and one member, Sadie Huffer, tragically lost her life. On April 8th, we will be offering an alternative workout…

CrossFit Juke Joint – CrossFit View Public Whiteboard As most of you know, on February 17th, one of our Mayhem Affiliates, Turnagain CrossFit in Anchorage, Alaska, suffered a partial roof collapse. Multiple members were trapped inside and one member, Sadie Huffer, tragically lost her life. On April 8th, we will be offering an alternative workout…

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 4x (1 Min at RPE5 (or 75 RPM), 1 Min at RPE9 (or 100 RPM) 3 Min at RPE3 (or 75-80 RPM) 2 Min at…

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- 12:00 Amrap 1:00 Row 10 Suitcase Deadlifts (each side) 3 Sandbag Cleans (light) 3 Inch Worms 10 Roll and Reach 2. Workout Prep 2 sets: 5 Dumbbell Deadlifts (increase weight) 1…

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 + Hip Halo Warm Up -into- 3 set: 1:00 Assault Bike (build in pace) 5 Muscle cleans (empty bar) 5 Front Squats (empty bar) 5 Inch Worms 10 Alternating V-Ups 2. Workout…

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 + Hip Halo Warmup -into- 3 sets 10 PVC Pipe Pass Throughs 10 Walking Lunge Steps 2. Strength Prep Begin setting athletes up and marking for their split jerk position. Have athletes…