CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Machine 1:00 Run -into- 8:00 AMRAP 10m Sled Push (empty)(Or 5 Empty Bar Back Squats) 4 Up Downs + Box Step Up 10 Dumbbell Deadlifts (light) 2. Workout Prep With Partner 3 sets: 10m Sled Push…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets 5 Inch Worms 5 Clean Grip Deadlifts 4 High Hang Muscle Cleans 3 Hang Power Cleans 2 Power Cleans (Empty bar) 2. Workout Prep 3 sets 3 Power Cleans (build-in weight) 1 Wall Walk…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30 sec Air Bike (easy) 20 sec Air Bike (mod) 10 sec Air Bike (hard) 30 Single Unders 5 Back Squats (empty bar – build across) 10 Walking Lunge Steps + Torso Twist 2. Strength 5 sets…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30 sec Air Bike (easy) 20 sec Air Bike (mod) 10 sec Air Bike (hard) 30 Single Unders 5 Back Squats (empty bar – build across) 10 Walking Lunge Steps + Torso Twist 2. Strength 5 sets…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 15 Banded Pull Aparts 15 Banded Face Pulls -into- 7:00 AMRAP 45-second Row 3 Bench Press (empty bar – build across) 10 Sit Ups 2. Strength 5 sets of 2 Bench Press @85% of Heavy Single (Week…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets: 5 Inch Worms 10 Suitcases 10 Iron Cross 10 Scorpions 5 Deadlifts (empty bar- build across sets) 2. Strength 5 sets of 2 Deadlifts @85% of Heavy Single (Week 1) * Complete…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5 Muscle…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Option 1: Dr. Drakken (Time) Freedom (RX’d) 8 rounds 15 Kettlebell Swings (53/35) 45 Unbroken Single Unders (KG conv: 24/16) *Repeat from March 12th, 2023 Independence 8 rounds 15 Kettlebell Swings (35/26) 30 Unbroken Single Unders (KG conv: 16/12) Liberty 8 rounds 10 Russian…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 4 rounds (each) 30-sec Run 30-sec Row (Moderate) 5 Down Dog/Seal transitions 2. Workout Prep 1 set Partner 1: 30-second Run (workout pace) Partner 2: 30-second Row (workout pace) Switch and repeat Workout Ron Stoppable (Time) Freedom (RX’d) Teams…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Open 24.3 (No Measure) This is the placeholder for CrossFit Open workout 24.3. CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach notes, and more here . Warm-up Warm…