CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 30-second Jump Rope (practice) 10 Ring Rows 5 Kip Swings 5 Turkish Sit Ups (each) 2. Workout Prep 2 sets: 5 Crossovers 2 Strict Pull Ups Gymnastics Bar Muscle Ups: Week…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 15 Banded Pull Aparts 10 Dynamic Air Squats -into- 8:00 AMRAP 10 Cossack Squats 10 Box Step Ups 5 Back Squat (Build in weight) 10 Deadbugs 2. Strength 6 sets x 6 Back Squats (75%) -Complete a…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Air Bike 10 Alternating V-Ups 25ft Bear Crawl 4 Burpees 2. Workout Prep 2 sets: 5/4 Calorie Air Bike (build in pace) 4 GHDs 10ft Handstand Walk 2 Burpee to Bar Workout Ben & Jerry’s (8…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Row 10 Deadbugs 10 Cossack Squats 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) 2. Strength 6 sets x 6 Deadlifts (75%) -Complete a set every 2:00- 3. Workout Prep 3 sets: 5/4…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 The Law of the Jungle (Calories) Freedom (RX’d) Every 2:00 (10 sets) 20-second Max Calorie Air Bike *Stay on the bike and pedal slowly until the next 2:00. *Scored by total calories Independence No Change to Workout Liberty No Change to Workout Workout Option…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 2x50ft Shuttle Run 10 Alternating V-ups 10 Box Step Ups 30 second Ski (Or Row) 3 inchworms 30 Single Unders 2. Workout Prep 1 set: (With Partner) 2x50ft Shuttle (at workout pace) 5 GHDs…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Single Arm Dumbbell Bench (each) 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) 2. Strength 6 sets x 4 Deadlifts (75%) -Complete a set every 1:45- 3.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 45-Second Row 10 Ring Rows 10 Single Dumbbell Shoulder Press (each) 2. Workout Prep 2 sets: 5/4 Calorie Row (build in pace) 4 Pull Ups 2 Strict Handstand Push Ups Workout…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pass Throughs 10 Dynamic Squat Stretch -into- 8:00 AMRAP 10 Cossack Squats 5 Hang Power Snatches empty bar 10 Box Step Ups 5 Back Squat (Build in weight) 10 Deadbugs 2. Strength 6 sets x…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike 3:00 Run -into- 2 Sets: 5/4 Calorie Air Bike (build in pace) 50m Run (build in pace) 10 Walking Lunge Steps 5 Pike Push Ups 2. Workout Prep After the warm-up, athletes should be good to…