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 Warm Up + Hip Halo Warm Up -into- 3 sets: 5 Clean Grip Deadlifts (empty bar) 5 Hang Muscle Cleans 5 Front Squats 5 Wall Balls 5 Abmat Sit Ups (focus on…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate “Roxanne” Burpee. Play the song and every time they say “Roxanne” have Burpee complete *Up Down (scale)* -into- Hip Halo Warm Up -into- 3 sets: 5 Back Squats (empty bar- build across sets) 10 Alternating V-ups 2.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 7 min AMRAP 10 Walking Lunge Steps (total) 5 Knees to Elbows 30 sec assault bike 5 Deadlifts (empty bar- build across sets) 2. Strength Prep Athletes will be performing deadlifts at 67.5%…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Every 45 seconds (5 sets) 125m Row – 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 5 Power Snatch 2. Strength…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 machine -into- 3 sets: 5 Kettlebell Swings (eye level) 5 Tempo Goblet Squats (3 second negative) 30 seconds single/double unders 5 Bench Press (empty bar- build across sets) 2. Strength Prep Athletes will be benching at…

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 Intervals” 4800m at RPE3 -Rest 1 Min- 3200m at RPE4 -Rest 1 Min- 1600m at RPE5 -Rest 2 Min- 8x (100m at RPE9, 30 Sec at…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- Every 1:00 (7:00) 5 Ring Rows 5 Sit Ups 3 Inch Worms 2. Workout Prep 2 sets: (with partner) 30-Second Row (workout pace) 3 Pull-ups 5 GHD’s 3 Push Ups Workout (Time) Minkus Freedom…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warmup or Banded 7’s -into- Hip Halo Warmup -into- 3 sets 3 Dumbbell Front Squats (Light/practice transition) 3 Up Downs + Jump Over Bar 3 Muscle Cleans (Empty Bar) 3 Hang Power Cleans (Empty Bar)…

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 Warm Up -into- 3 sets: 20-Second Assault Bike (build in pace) 10 Bent Over Dumbbell Rows (Or Barbell) 5 Bench Press (empty bar- build across sets) 2. Strength Prep Athletes will be…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across) 5 Up Downs to Seal Pose 5 Knees to Elbows 5 Back Squats (empty bar- build across…