CrossFit Juke Joint – CrossFit Intro: 0:00 – 3:00 Warmup: 3:00 – 20:00 Workout: 20:00 – 37:00 Accessory/Mobility: 37:00 – 60:00 TARGET SCORE ● Target time: 9-11 minutes ● Time cap: 15 minutes View Public Whiteboard Warm-up (No Measure) Warm up BEFORE CLASS: 5XBanded 7’s -IN-CLASS- 6 min AMRAP 30-sec single/double unders 5 Alternating V-ups…

CrossFit Juke Joint – CrossFit Time Frame Intro: 0:00 – 3:00 Warmup: 3:00 – 18:00 Strength: 18:00 – 32:00 Workout: 32:00 – 50:00 Cooldown: 50:00 – 52:00 Cleanup: 52:00 – 54:00 Mobility: 54:00 – 60:00 TARGET SCORE ● Target time each set: 3:30-4:30 ● Time cap each set: 6 minutes View Public Whiteboard Warm-up (No…

CrossFit Juke Joint – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Time) “BikeErg Lactate Threshold” 4 Sets 750m at Fast -Rest 60 Sec- 500m at Fast -Rest 60 Sec- 250m at Controlled Sprint (98%) *Rest 2 Min between sets. Metcon (AMRAP – Rounds…

CrossFit Juke Joint – CrossFit Time Frame Intro: 0:00 – 3:00 Warmup: 3:00 – 13:00 Strength: 13:00 – 30:00 Workout: 30:00 – 50:00 Cooldown: 50:00 – 52:00 Cleanup: 52:00 – 54:00 Mobility: 54:00 – 60:00 TARGET SCORE ● Target time: 8-10 minutes ● Time cap: 14 minutes View Public Whiteboard Warm-up (No Measure) Warm up…

CrossFit Juke Joint – CrossFit Workout Eva Strong Metcon (Time) Partner Workout 5 Rounds for time: 24 Double unders (each, at the same time) 19 Toes to bar (split) 2 Clean and jerks (205/135) (split) 400m Run (each, at the same time) 5- Month 24- Day 19- Students who lost their lives 2- Teachers who…

CrossFit Juke Joint – CrossFit # Time Frame Intro: 0:00 – 3:00 Warmup: 3:00 – 15:00 Workout: 15:00 – 52:00 Accessory: 52:00-60:00 # TARGET SCORE * Target time each set: 2 minutes -2:30 * Time cap each set: 3 minutes (Total 33min running clock) # STIMULUS and GOALS * The stimulus for todays workout is…

CrossFit Juke Joint – CrossFit # Time Frame Intro: 0:00 – 3:00 Warmup: 3:00 – 13:00 Strength: 13:00 – 30:00 Workout: 30:00 – 55:00 Cooldown: 55:00 – 57:00 Cleanup: 57:00 – 60:00 Mobility: Homework View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 30-sec…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Warmup -into- Hip Halo Warmup -into- 7 min AMRAP: 30-sec Machine 5 GHD’s to parallel 5 Overhead Squats (empty bar – build across) 10-sec…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate* Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 30 sec Bike Erg 10 Alternating V-ups 5 Knees to elbows 5 Tempo Bench Press (empty bar – focus…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 5 1¼ Squats (empty bar) 5 Push Press (empty bar) 5 Scap Pull-ups 10 Alternating Box Step-ups 2. Strength Prep Strength: Athletes…