CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Good Mornings 10 Banded Pass Throughs -into- 3 sets: 3 Inch Worms 5 Clean Pulls 4 Muscle Cleans 3 Hang Power Cleans 2 Power Cleans *With an empty bar 2. Strength Every 1:00 (5:00) 5…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Tabata Air Bike (8 sets) *build up to workout pace -into- 3 sets: 10 Dynamic Squat Stretch 25ft Lizard Crawl 10 Step Back Lunges 2 Broad Jump + Vertical Jump 2. Workout Prep 2 sets: 5/4 Calorie Air Bike…

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 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 Crossover Symmetry Warm-up or Banded 7’s -into- 1 Round Through 10 yd walk on toes 10 yd walk to toes backward 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Spock (Checkmark) Freedom (RX’d) Every 1:00 (16:00) Minute 1: 0:30 Handstand Hold Minute 2: 12 Kettlebell Swings (53/35) Minute 3: 5 Box Jumps (30/24) (KG conv: 22.5/15 KB) Independence Every 1:00 (16:00) Minute 1: 0:20 Handstand Hold Minute 2: 12 Kettlebell Swings (35/26) Minute…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Row 10 Banded Pull Aparts 10 Kip Swings 10 Dumbbell Bench Press 1 Zombie Rope Climb (Or 10 Ring Rows) 2. Workout Prep 3 sets: 5/4 Calorie Row 5 Bench Press (build in weight) 1 Bar…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 1:00 Machine 20 Banded Pass Throughs 20 Banded Shoulder Press -into- 8:00 AMRAP 3 Inch Worms 6 Single Dumbbell Shoulder Press (each) 10 Alternating V-Ups 2. Workout Prep 2 sets: 3 Dumbbell Shoulder Press (build in weight) 3 Ring…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Every 45 seconds (5 sets) 125m Row – into – 3-4 sets (10:00 time cap) 10 PVC pass-throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press 5 Power Snatch 2. Strength Every 1:00 (5:00)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Banded Walk Forward 10 banded Walks Backwards 20 Side Steps -into- 3 sets: 8 Hang Alternating Dumbbell Snatch (light) 8 Step Back Lunges 3 Inch Worms 30 Single Unders 2. Workout Prep 2 sets: 4 Dumbbell…