CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 30-second Jump Rope 3 Dumbbell Strict Press (each side) 4 Dumbbell Hang Power Clean 5 Suitcase Deadlifts (each side) 5 Bird Dogs (each side) 2. Workout Prep 3…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Tabata Assault Bike (8 sets) 20 seconds on/10 seconds off -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3 minute Row – 3 x (30 sec easy, 20 sec med, 10 sec fast) -into- 6 min amrap: 3 inch worms 4 Up downs over Rower 5 Sit ups (focus on leg extension) 2.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 2:00 Run/2:00 Bike -into- 3 sets: 5 Kip Swings 5 Scap Pull-ups 5 Thrusters (empty bar – build) 2. Workout Prep 1 set: 5 Pull-ups 5 Thrusters…

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” 3 Rounds 6x (30 Sec Standing at RPE7.5, 30 Sec Seated at RPE2) *Rest 6 Min at RPE2 between rounds. Total: 24 Min…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Jump Rope -into- 3 sets 30-sec bike (easy) 5 Snatch Grip Deadlift (empty bar) 5 Muscle Snatch (empty bar) 5 Snatch Push Press (empty bar) 5 Overhead Squats (empty bar) 5 Squat Snatch (empty…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 3 sets 20 Plate Hops 10 Step ups 5 Kipping Knee Raises 5 Pike Push-ups 2. Workout Prep -with a partner- 1 set: 5 Box Jump Overs (each) 5 Synchro 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: :45-second Machine (different every set) 50ft Box Push (empty) 3 Dumbbell Deadlifts :10 sec Sandbag Hold 2. Workout Prep Set up for all 3 workouts while working up in weight. During the 3-minute…

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 -into- 3 sets: 3 Strict Press (empty bar) 3 Push Press (empty bar) 5 Bar Facing Up Downs :30 Sec Jump Rope 2. Workout Prep 1 set: 5 Push Press…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 8 min amrap: :20 sec Assault Bike (arms) :20 sec Assault Bike (legs) :20 sec Assault Bike (both) 5 Wall Ball Squats 5 Wall Ball Presses 5 GHD to Parallel 5 Scap Pull-ups 2. Workout…