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 (Time) BikeErg Lactate Threshold 4000m 4 Min at Easy 3000m 3 Min at Easy 2000m 2 Min at Easy 1000m 1 Min at Easy Alternate interval speed between 400m…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout (AMRAP – Reps) Shamrock Festival as Teams of 3 For total reps of Freedom (RX’d) AMRAP 3 Row for Cal Then, AMRAP 7 5 WB shots 10/9ft 20/14# 8 Push ups 12 Sit ups (One person works while others are alternating Burpees) Then, AMRAP 7 5…

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 sets: 1:00 Assault Bike 5 Front Squats (empty bar) 5 Shoulder Press (empty bar) 5 Scap Pull Ups 5 Ring Rows (1 sec pause at…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm Up -into- 8 min AMRAP 30-second Single Unders 10 Heel to toe Rocks 5 Low Box Jumps 5 Back Squats (empty bar- build across sets) 2. Strength Prep Athletes are back squatting a heavy…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 set: 1:00 Row 10 Alternating Dumbbell Clean and Jerks 5 Lunge Steps (each side) 5 Deadlifts (empty bar – build across sets) 2. Strength Prep Athletes will be performing a heavy single…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Tabata Assault Bike (8 sets) * 20 seconds (moderate/10 seconds (recovery) * – into – 3-4 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 8:00 Amrap 30 sec row 4 Up Downs to Seal Pose + Step over rower 3 Wallball Squats 3 Wallball Push Press 5 Bench Press (empty bar – build across sets) 2. Strength Prep…

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 (Time) BikeErg Lactate Threshold 4000m at Easy 3500m at Easy/Moderate 2500m at Moderate -Rest 2 Min- 2000m at Moderate *No additional rest between reps. Workout Two (Time) Max Freedom…

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- 3 sets 1:00 Bike Erg (easy pace) 2 Zombie Rope Climbs (Or 10 Ring Rows) 5 Inch Worms 2. Workout Prep 2 sets: 1 Rope Climb (Half Way) 1 Wall Walk…

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…