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 Ski 5 inch worms 10-second Handstand Hold :30 sec Jump Rope 2. Workout Prep 1 set: 100/80m Ski 10 Double Unders 1 Wall Walk Workout Metcon (3 Rounds for reps) “German…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (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 Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (3 Rounds for distance) 3 Sets 10 Min at RPE3 -Rest 2 Min- 3 Min at RPE6 *Rest 2 Min between sets.WHAT IS RPE? RPE means Rate…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Easy Row – into – Partner 1 2 Sets (Empty Bar or PVC) 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 3 Squat Snatch Partner 2 2 Sets (Empty Bar or PVC)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 min Assault Bike -into- 5 min amrap: 5 Wall Ball Thrusters 4 Box Step Ups 3 Kip Swings + 3 Kipping Knee Raises 2. Workout Prep 2 sets: 5 Wall Balls 4 Toes to…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1:00 Machine 10 PVC Pass Throughs 5 Inch Worms 10yd Yard Bear Crawl 2. Workout Prep 3 sets: 20 second Row (workout pace) 40 second Row (easy/recovery) Workout Metcon (Checkmark) “Spider Roll” Freedom…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 Squat Clean and Push…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3 Rounds (each) Partner Rowling (Max 5 synchro burpee penalty) 5 min AMRAP 30 sec single unders 5 GHD’s to parallel 3 Up Downs + Jumping Pull up 2. Workout Prep 2 sets: 10 Double…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo warm-up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVC pipe…

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” 6 Min at RPE3 2 Min at RPE7 -Rest 1 Min- 10x (1 Min 40 Seconds at RPE3, 20 Sec at RPE7) *No…