CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (build in pace) -into- 3 sets 10 Hollow Rocks 10 Russian Kettlebell Swings (light) 4 Up Downs + Jump Over Rower 2. Workout Prep 2 sets: 5/4 Calorie Row (build in pace) 4 Kettlebell Swings (build in…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 2x50ft Shuttle Run 10 Glute Bridges 4 Broad Jump + Vertical Jump 5 Hang Muscle Cleans (empty bar) 5 Front Squats (empty bar) 5 Power Cleans (empty bar) 2. Strength 3 sets: 10 Front Squat (60-65%) 2 Seated…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Alaska Range (Time) Freedom (RX’d) 3 rounds 75 Double Unders 25 GHDs (Or V-Ups) Independence 3 rounds 60 Double Unders 20 GHDs + 6in Riser (Or V-Ups) Liberty 3 rounds 75 Single Unders 25 Sit Ups Target time: 7-8 minutes Time cap: 10 minutes…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 30 seconds Single Unders or 30 Plate Hops 10 Suitcase Deadlifts (each) 4 Up Downs 4 Box Step Up 2. Workout Prep – With Team – 3 sets (Increase weight/height each set) 100m Run…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Bent Over Banded Rows -into- 8:00 AMRAP 10 Dumbbell Bench Press 5 Kip Swings 10 Supinated Ring Rows :30 sec Ski (Or Row) 2. Workout Prep 3 sets: 3 Bench Press (build…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Machine 10 Banded Shoulder Press -into- 2 sets: 10 Russian Kettlebell Swings (light) 5 Shoulder Press (empty bar) 10 Dynamic Squat Stretches 30-second Crossover Single Practice 2. Strength Shoulder Press: Heavy 3 Rep Heavy 2 Rep…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 3 sets: 5 Deadlifts (empty bar) 5 Tempo Front Squats (empty bar) 3x50ft Shuttle Run 5 Inch Worms 2. Strength Front Squat: Heavy 3 Rep Heavy 2 Rep 3 Heavy Singles (Build to 85-90% through the…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Good Mornings 15 Banded Pull Aparts -into- 8:00 AMRAP 30-second Row (build in pace) 5 GHD to Parallel (or 5 Hollow Rocks) 8 Hand Release Knee Push Ups 2. Workout Prep 2 sets: 5/4 Calorie…

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 Alternating V-Ups 10 Banded Pass-throughs 10 PVC Overhead Squats 5 Hang Muscle Cleans (empty bar) 3 Hang Power Cleans (empty bar) 2. Strength 5 sets (every 3:00): 10 Hang Power Cleans (Build up to…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 For You (Checkmark) Freedom (RX’d) Every 1:00 (16:00) Minute 1: 0:30 Handstand Hold Minute 2: 8 Single Arm Russian Kettlebell Swings (35/26) Minute 3: 5-8 Strict Toes to Bar (KG conv: 16/12 KB) Independence Every 1:00 (16:00) Minute 1: 0:20 Handstand Hold Minute 2:…