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 Hip Halo Warmup -into- 6:00 AMRAP 5 Russian Kettlebell Swings 10 Alternating V-ups 10 Single Leg Calf Raises (each) 10 Box Step-ups 2. Strength Build up to a Heavy Front Squat 10-12 minutes 3. Workout Prep 2 sets: 4 Kettlebell…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Patriotism (10 Rounds for time) Freedom (RX’d) Every 1:00 (10:00) 100m Run 5 Burpee Pull Ups Independence Every 1:00 (10:00) 100m Run 3 Burpee Pull Ups Liberty Every 1:00 (10:00) 50m Run 5 Up Downs + Ring Row Target Time each set: 40-45 Seconds…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 5 Inch Worms 5 Cat/Cow 10 Alternating V-Ups 5 Deadlifts (empty bar- build across sets)) 10-yard Empty Sled Push 2. Workout Prep 3 sets: With Partner 5 Deadlifts (build in weight) 10 Sled Push (each –…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 3 sets 1:00 Row 5 Heel Box Ring Dips 10 Ring Rows 10 Knee Push Ups 2. Workout Prep 2 sets: 3 Ring Dips 3 Inverted Ring Rows 3 Push Ups 5/4 Calorie Row Gymnastics Gymnastics…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 100m Run 10 Dynamic Squat Stretches 5 Front Squats (empty bar) 5 Push Press (empty bar) 10 Ring Rows 2. Workout Prep 2 sets: 50m Run (At workout pace) 3 Thrusters (build in weight) 5 Pull…

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…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 3 sets (PVC to Empty Bar) 5 Snatch Grip Deadlift 5 High Hang Snatch 5 Muscle Snatch 5 Power Snatch 5 Shoulder Press 5 Banded Lat Pull Downs 2. Strength 5 sets 5 Shoulder Press (65%)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets 30-second Row 5 Front Squats (Build in weight) 2 Broad Jumps + Vertical Jump (Build in distance) 30-second Single Unders 2. Strength 5 sets: 5 Front Squat (65%) 3 Standing Broad Jumps after…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Squirrel! (AMRAP – Rounds and Reps) Freedom (RX’d) 15:00 AMRAP 200m Run 10 Strict Handstand Push Ups Independence 15:00 AMRAP 200m Run 10 Handstand Push Ups Liberty 15:00 AMRAP 200m Run 10 Dumbbell Push Press (light) Target Rounds: 6+ rounds Minimum number of Rounds…