CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :45 sec Air Bike 4 Up-Downs over bar 5 Clean Deadlifts 5 Power Cleans (building) 5 Cat/Cows 2. Workout Prep 2 sets: 2 Power Cleans (build-in weight) 2 Bar Facing Burpees 5/4 Calorie Air Bike (build in…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 sets: 1:00 Machine 30-second Single Unders or Crossover Practice 3 Inch Worms 10 Walking Lunge Steps 5 Russian Kettlebell Swings 2. Workout Prep 2 sets: Set 1: 1 Bar Muscle Up or 2 Ring Rows 5 Crossover Singles 10ft…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Option 1: Mr. Rogers (8 Rounds for time) Freedom (RX’d) Every 2:00 (16:00) 200/175m Row 15 V-Ups *Repeat from April 7th, 2023 Independence Every 2:00 (16:00) 175/150m Row 12 V-Ups Liberty Every 2:00 (16:00) 150/125m Row 15 Sit-ups Target time each set: 60-75 seconds…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 10:00 AMRAP 1:00 Bike Erg or Air Bike 3 Back Squats (empty bar- build in weight) 10 Suitcase sit up 2. Workout Prep 2 sets: 5/4 Calorie Bike (build in pace) 3 Back Squats…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 10 Alternating V-Ups 5 Hang Clean High Elbows (empty) 4 Hang Muscle Cleans (empty) 3 Hang Power Cleans (empty) 5 Pike Push Ups 2. Workout Prep 3 sets: 3 Hang Power Cleans (build-in weight)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges -into- 8 min AMRAP 45-second Row 10 Alternating V-Ups 5 Deadlifts (empty-build across sets) 2. Strength Deadlifts: – Heavy Single (10-12 minutes) 3. Workout Prep 2 sets: (with…

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 Snatch (PVC…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 20 Banded Side Steps 10 Banded Squats -into- 8:00 AMRAP 5 Back Squats (empty bar- build across sets) 3 Inch Worms 3 Up-downs over bar 10 PVC Passthroughs 2. Strength Back Squat: – Heavy Single (10-12 minutes)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 min Air Bike (3 sets of :30 easy, :20 mod, :10 fast) -into- 3 sets 5 Inch worms + Dynamic Squat Stretch 10 Roll and Reach 10 Banded Pull Aparts 5 Bench Press (empty bar, build across sets) 2.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Option 1: “It’s a honey of an O” (Time) Freedom (RX’d) 21-18-15-12-9-6 Calorie Bike Erg or Ski Erg Hang Dumbbell Alternating Clean and Jerk (50/35) (Women Calories: 16-14-12-10-8-4) (KG conv: 22.5/15 DB) Independence 16-14-12-10-8-4 Calorie Bike Erg or Ski Erg Hang Dumbbell Alternating Clean…