CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) “BikeErg Lactate Threshold” 10 Min at RPE5 -Rest 2 Min- 10 Min at RPE5 -Rest 3 Min- 5min at RPE5 Workout Metcon (Checkmark) “Debbie Jellinsky” Freedom (RX’d)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Band 7’s -into- 6 min AMRAP 30-sec ski 5 alternating v-ups (each side) 30ft Empty Sled Walk (Or 10 Box Step Ups) 2. Workout Prep 2 sets: 5/4 Calorie Ski 20ft Sled Push…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- Crossover Symmetry or Banded 7’s -into- 6 min AMRAP 30-sec single/double unders 5 Wallballs (focus on breathing/arm cycling) 5 Kip Swings 5 Hips to Bar 2. Workout Prep 3 sets: 5 Wall Balls…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 30 sec Row (easy pace) 20 sec Row (mod pace) 10 sec Row (hard pace) 5 GHD’s to parallel (focus on leg extension) 10 Single Arm Dumbbell Shoulder Press (each) 2. Strength Prep Athletes…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 3 sets: 5 Inch Worms 30-sec Knee Plank 5 Back Squats (empty bar) 2. Strength Prep Athletes will be back squatting for a 10rm and then perform 2 drop sets off of that…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm Up (12-15 minutes) 2. Workout Prep 2 sets: 50m Run (workout pace) 5/4 Calorie Bike (workout pace) -rest 30 seconds between sets- Workout Metcon (4 Rounds for time) “Morticia Addams” Freedom (RX’d) 4 Sets…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 20 Plate Toe Touches 5 Up Downs 10 PVC Pass Throughs 5 PVC Overhead Squats – into – 3 sets (Empty Barbell) 3 Hang Snatch High Pull 3 Hang Muscle Snatch 3 Snatch Push…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) “BikeErg Lactate Threshold” 7 Sets 45 Sec at RPE7 3 Min at RPE3 *No rest between sets. Workout Metcon (Time) “Iceberg” Freedom (RX’d) Teams of 2 10-8-6-4-2…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- Crossover Symmetry Or Banded 7’s Warmup -into- 6 min AMRAP 3-5 Bench Press (empty bar – build across) 3-5 Deadlift (empty bar – build across) 2. Workout Prep 1 set: 3 Bench…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm Up (12-15 minutes) 2. Workout Prep 3 sets: 50 yd down and back 3 Front Squats (empty bar) 3 Push Press (empty bar) 3 Thrusters (empty bar) 3 Up-Downs + Box Step Up (each…