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 Row 1:00 Run 10 Alternating V-Ups 10 Bird Dogs 3 Sandbag Deadlifts 2. Workout Prep 3 sets: 50m Run (Workout pace) 3 Toes to Bar 1 Sandbag Clean (build in weight) Workout…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 8 min amrap: :45 sec Assault Bike 3 inch worms :10 sec HS Hold 5 Handstand Push ups (box) 2. Workout Prep 1 set (with partner) 20-sec Assault Bike (each/ at workout pace) 3 Strict…

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 5 Deadlifts (empty bar – build across sets) 5 Strict Press (empty bar – build across sets) 10 yd sled push 10 yd sled pull 2. Workout Prep With partner 2…

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 (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Crossover Symmetry -into- 3 sets: 30 sec row 5 World’s Greatest Stretch (each side) 30 sec ski 5 updowns to seal pose 2. Workout Prep 1 set: 100m Row (workout pace) 5/4 Calorie Ski Workout…

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…

Announcements For Labor Day, Monday 9/5, we are closing all the regular classes, and we will have a special workout at 9am. 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) “BikeErg…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- 3 sets: 5 Power Cleans (empty bar- build across sets/stay light) 20m Jog 10m High Knees 10m Butt Kicks 10m Dumbbell Carry 2. Workout Prep 3 sets: 1 Power Clean (build up)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 minute row (30 seconds at workout pace/30 seconds slow) -into- 3 sets: 3 Kip Swings 3 Front Squats (empty bar) 3 Push Press (empty bar) 3 Thrusters (empty bar) 3 Worlds Greatest Stretch 2.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 8 min AMRAP 30-second ski 5 GHD’s to parallel 30-second Bike Erg 4 Box Get Overs (30/24) 2. Workout Prep With partner: 20 second Ski (each) 5 GHD’s (each) 20 second Bike Erg (each) 2…