CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo + Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 30-second Assault Bike (build in pace) 5 Front Squats (empty bar) 5 Push Press (empty bar) 10-second Handstand Hold 2. Strength Prep Give athletes…

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: 10 PVC Pass throughs 5 Kip Swings 5 Low Box Jumps 10 Sit Ups 2. Workout Prep 1 set: 3 Toes to Bar 2 Box Jump Overs 2 Toes to Bar Workout…

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…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo + Crossover Symmetry or Banded 7’s Warm Up -into- 6:00 Amrap 5 Front Squats (empty bar/slow and controlled) 4 Broad Jumps 5 Push Press (empty bar) 2. Strength Prep Give athletes 10-12 minutes to work…

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 1:00 Jump Rope 5 Sit Ups + Knee Extension 5 Inch Worms: 2. Workout Prep 1 set: 1 Shuttle Run (50’) 5 GHD’s 10 Double Unders 5 Push Ups Workout (12 Rounds…

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” 4 Sets 2 Min at RPE4 (Seated) 4 Min at RPE2 (Seated) 1 Min at RPE4 (Standing) 2 Min at RPE2 (Standing) Total: 36 Min…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warmup or Banded 7s -into- 10 min AMRAP 30-sec row (easy) 30-sec row (mod) 30-sec row (hard) 10-sec handstand hold 5 Single Arm DB Press (each side) 5 Negative Bench Press (Empty Bar)(3 sec down)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 4:00 Row (slow and stead) -into- 2 sets: 10 Alternating V-ups 10 Hollow Rocks 10 Kip Swings 5 Hanging Knee Raises 2. Workout Prep 2 sets: 5 Abmat Sit-ups 3 Toes to Bar Workout (2 Rounds for…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1 Hour (Everything Included) 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…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 8 min AMRAP 5 Front Squats (empty bar) 5 Strict Press 5 Up Downs 10 Lateral Bar Jumps 2. Workout Prep 3 sets 3 Thrusters (build-in weight) 50ft Shuttle Run (practice turning) Workout…