CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 30/24 Calorie Machine (3:00 Time Cap) -into- 8:00 Amrap 30 sec single/double unders 5 Deadlifts (empty bar – build across sets) 5 Up Downs to Seal Pose 10 Lateral Bar Hops 2. Strength Prep Athletes will be…

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 (3 Rounds for calories) Ski/Row and Bike Workouts 3 Sets 500m Row or Ski at RPE7 1 Min Echo Bike at RPE7 *Rest 3 Min between sets. *Score Echo…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6:00 AMRAP 30-sec bike erg (easy pace) 5 Sandbag Squats (lightweight) 10-sec Sandbag Front Hold 2. Workout Prep 3 sets (each) 100m Bike Erg 2 Sandbag Squats (build in weight each set) Workout…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10:00 AMRAP :30 sec Ski 5 Russian KB Swings 5 Strict Press 4 Box Step Ups (each side) 2. Workout Prep 2 sets: 5 Push Press (build in weight) 5 Kettlebell Swings (full) 5 Box Jumps (build…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate: 10:00 AMRAP 30-second Row 30-second Knee Plank 5 Deadlifts (empty bar – build across) 2. Strength Prep: Athletes will be performing deadlifts at 75% for 5×5. Athletes should always view the deadlift as a push with the…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate: 4 sets Tabata Row (20 seconds on/10 seconds off) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans + Shoulder Press 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 -into- 6 min AMRAP 5 Double Dumbbell Cleans (lightweight – focus on form/breathing) 5 Alt. V-ups (each side) 5 Knees to Elbows 5 Bench Press (build in weight/stay light) 2. Strength Prep:…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate: 3 Rounds ofRowling (10 rep Max Air Squat penalty) -into- 3 sets: 30-second single/double unders 10 Plate Toe Taps (each side) 10 Heel Toe Rocks 5 Back Squats (empty bar- build across sets) 2. Strength Prep Athletes…

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 Intervals” 2 Sets 6 Min at RPE4, 1000m at RPE3 -Rest 1 Min- 4 Min at RPE5, 1000m at RPE3 -Rest 1 Min- 2 Min at…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2 Rounds 1 min Bike Erg* 10 sec transition 1 min Ski Erg* 10 sec transition 1 min Row* 10 sec transition *(30 sec easy/20 sec mod/10 sec hard) on each machine 2. Workout Prep Get everyone…