CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 min Machine -into- 4 World’s Greatest Stretch (each side) -into- 3 sets (PVC or Empty Bar) 3 Muscle Snatch 3 Overhead Squats 3 Muscle Cleans 3 Front Squats 3 Push Press 2. Strength Prep Today’s Strength…

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- 6 min AMRAP 30-sec assault bike 10 plate toe taps (each side) 2x25ft shuttle jog (down and back) 2. Workout Prep 2 sets: 20 Second Assualt Bike -rest 1:00-…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 2:00 Machine -into- 2 sets (empty bar) 5 Clean Grip Deadlifts 5 High Pulls 5 Hang Muscle Cleans 5 2in Drops – into – 2 sets (empty bar) 2 Power Cleans 2 Hang Power Cleans (below the…

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 with Hip Halo Warmup -into- 3 sets 30-second Knee Plank (elbows) 5 Snatch Push Press 5 Overhead Squats * Start with a PVC Pipe and progress to an empty barbell 2. Strength…

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” 2 Sets: 1 Min Hard (95-105 RPM), 1 Min Easy Recovery “Spin” 90 Sec Hard (95-105 RPM), 1Min Easy Recovery “Spin” 2 Min Hard (95-105…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine of choice (increase intensity every 1:00) – into – 3 sets 30 seconds Jump Rope 5 Slam Balls (Wallballs) 3 Up Downs **2. Workout Prep** 1 set 3 Sandball Slams 10 Double Unders 5 Sit…

Announcements Saturday, 12/24/22 We are canceling all the classes and open gym. However, we will run/jog/walk 3k-5k at Riverbend Park in Palisade at 10am. We will meet up at the all the way back in the main parking lot where dogs can be unleashed right next to the boat ramp. CrossFit Juke Joint – CrossFit…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm-Up + Crossover Symmetry or Banded 7’s -into- 3 sets 3 Snatch Grip Push Press 3 Overhead Squats 3 Pressing Snatch Balance 3 Snatch Balance * Have athletes start with a PVC Pipe and progress…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm Up -into- 3 sets: 5 Empty Bar Front Squats 5 Empty Bar Shoulder Press 3 Empty Bar Push Jerks 10 Alternating V-Ups 2. Strength Prep Athletes will have 10 minutes to build to a…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Burgener Warm Up (10-15 mins) (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 Hang Snatch…