CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Let’s Make a Deal (Time) Freedom (RX’d) For Time: 1600m Run *Every 1:00, including 0:00 perform 8 Push Ups Independence For Time: 1200m Run -Every 1:00, including 0:00 perform 6 push ups Liberty For Time: 800m Run -Every 1:00, including 0:00 perform 4 push…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 1:00 Row 5 Inchworm 5 Roll and Reach 5 Suitcase Deadlifts (each) 2. Workout Prep 2 sets: With partner 100m Row (each) 2 Burpee Deadlifts (each- build in weight) Workout Deal or No Deal…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP 45-second Row 5 Pike Push Ups 5 Single Arm Ring Rows (each) 10 Box Step Ups (low) 2. Workout Prep 2 sets: 4 Ring Rows 2 Handstand Push Ups 4 Box…

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 Bird Dogs 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) 2. Strength 6 sets x 2 Deadlifts (75%) -Every 1:30- 3. Workout Prep 2 sets: 4 Front…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (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 + 3x Hang Snatch + 3x…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 30-second Row 30-second Air Bike 30-second Jump Rope 5 Push ups 2. Workout Prep 3 sets: 5/4 Calorie Row 5/4 Calorie Air Bike *Increase intensity across sets Gymnastics Strict Handstand Push-ups: Week 5 (Checkmark) 10 minute EMOM…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into 8:00 AMRAP 10 Roll and Reach 10 Cossack Squats 5 Kip Swings 3 inch worms 5 Back Squats (empty bar – build in weight) 2. Strength 6 sets x 2 Back Squats (75%) -Every 1:30- 3. Workout…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Name that Tune (Time) Freedom (RX’d) 5 rounds: 20/16 Calorie Row 15 GHD Sit Ups (Or V-Ups) Independence 5 rounds: 16/13 Calorie Row 12 GHD Sit Ups + 6in Riser (Or V-Ups) Liberty 5 rounds: 12/10 Calorie Row 15 Sit Ups Target Time: 10-12…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s + Hip Halo -into- 8:00 AMRAP 10 Alternating V-Ups 10 Ring Rows 5 Front Squats (empty bar) 5 Push Press (empty bar) 25ft Dumbbell Front Rack Carry (light) 2. Workout Prep…