CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :30 Jump Rope 5 Dynamic Squat Stretches 5 Deadbugs 5 Back Squats (empty bar – build in weight) 5 Strict Knees to Elbow 4 Up-downs Over Box 2. Strength Back Squat for load: #1: 10 reps @…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (10-12 minutes) -into- 6:00 AMRAP :10 Handstand Hold 5 Pike Push Ups 5 Alt. Step Ups (each leg) 50m Jog 2. Workout Prep 1 set: 100m Run (at workout pace) 1 Wall Walk 4 Alternating Single…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 5 Roll and Reach 5 Inch Worms 5 Snatch Deadlifts (PVC-empty bar) 4 Hang Muscle Snatch (PVC-empty bar) 3 Hang power Snatch (PVC-empty bar) 2 Power Snatch (PVC-empty bar) 2. Strength 10 sets x 3…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Roll and Reach 10 Bird Dogs 5 Deadlifts (empty bar) 5 Hang Power Cleans (empty bar)) 5 Kip Swings 3 Inch Worms 2. Strength Deadlift for load: #1: 10 reps @ 65% #2: 5 reps @ 75%…

Announcements Monday, September 2 Labor Day Labor Day workout 9am-10am Burgers and BYOB after workout CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 10:00 AMRAP 30-second Row (build in pace) 10 Kip Swings 10 Ring Rows 5 Pike Push Ups 10 Alternating V-Ups 2.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Trouble (Time) Freedom (RX’d) For Time: 100/80 Calorie Air Bike -Every 1:00, including 0:00 perform 4 Burpees- Independence For Time: 80/65 Calorie Air Bike -Every 1:00, including 0:00 perform 3 Burpees- Liberty For Time: 60/48 Calorie Air Bike -Every 1:00, including 0:00 perform 3…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row 2:00 Run -into- 10:00 AMRAP 10 Kip Swings (on rings) 10 Alternating V-Ups 5 Bench Press (empty bar – build across sets) 2. Workout Prep 2 sets: 150m Row (build in pace) 100m Run (build in pace)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 5 Kip Swings 10 Ring Rows 10 Banded Pass Throughs 5 Muscle Snatch (PVC- empty bar) 5 Snatch Push Press (PVC- empty bar) 5 Overhead Squats (PVC- empty bar) 2. Workout Prep 3 sets:…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Machine 10 Roll and Reach 10 Bird Dogs 3 Deadlifts (empty bar – build across sets) 5 Sumo Deadlift High Pull (kettlebell) 5 Pike Push Ups 2. Strength Deadlift for load: #1: 10 reps @ 60%…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Air Bike 5 Inch Worms 10 Deadbugs 10 Dynamic Squat Stretches 3 Back Squats (empty bar – build across sets) 2. Strength Back Squat for load: #1: 10 reps @ 60% #2: 3 reps @ 70%…