CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warmup -into- 6 min AMRAP 30 sec bike (easy pace) 5 Dumbbell Deadlifts (light weight) 3 Up-Downs 5 Bench Press (empty bar – slow and…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 5 alt. V-ups (each side) 5 Knees to Elbows 5 1¼ Squats (empty bar) 5 Low ring…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Assault Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Arms Only: 40sec easy, 20sec mod, 10sec fast Workout Metcon (3 Rounds for time) “Echo Bike / Assault Bike…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate 6 sets: 30-second Row (easy) 30-second Jump Rope 2. Workout Prep Transition practice 3 sets: 15-second Row (fast) 10 Double Unders -rest 30 seconds between sets- *…

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 -into- 3 sets: 5 Box Jumps (low) 5 Thrusters (empty bar) 5 Muscle Snatch (empty bar) 3 Low Ring Muscle Up Transitions 50m Jog 2. Workout Prep…

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- 3 sets: 5 Deadbugs 10 Kettlebell Curls + Shoulder Press (each) 3 Deadlifts (empty bar – build across sets) 2. Strength Prep Athletes will be working back and forth on dead-stop…

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: 5 Alt. V-ups (each side) 5 Knees to Elbows 3 Clean Deadlifts (empty bar) 3 Hang Muscle Cleans (empty bar) 3 Power Cleans (empty bar) 2. 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: 30 sec bike (:10 easy, :10 mod, :10 fast) 5 Double Dumbbell Cleans (practice finding rack position for front rack lunge) 5 Dumbbell step back lunges (each leg) (1 DB) 5 Bench…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Activation -into- 3 sets: 6 up-downs to box step up (total) 10 PVC Pass Throughs 5 PVC Around the Worlds (each direction) 5 1¼ Squats (empty bar) 2. Strength Prep Athletes will be…

Announcements HAPPY FOURTH OF JULY!! Special Holiday schedules SUNDAY FUNDAY 7/3 10:30am MONDAY INDEPENDENCE DAY WOD&BBQ 7/4 8 am CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Bike 0.2mile easy 0.2mile moderate 0.2mile easy 0.2mile moderate/fast 0.2mile easy 0.1mile Sprint Workout Metcon (Time) BikeErg Lactate Threshold 3x (1250m at Moderate,…