CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Tabata 6 sets each (20-seconds on/10-seconds off) Air Bike Jump Rope 5 Banded Back Squats (empty bar) 2. Strength Prep 5 Back Squat x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Pass-Throughs 10 Banded Good Mornings -into- 3 sets 30-second Row 5 Deadlifts (empty bar) 5 Front Squats (empty bar) 5 Push Press (empty bar) 5 Thrusters (empty bar) 4 Box Step…

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 Barbell)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Jonagold (Time) Freedom (RX’d) 3 rounds 1000/850m Bike Erg (Or 25/20 Calorie Air Bike) 10 Strict Weighted Chin Ups (35/25) (KG conv: SWCU 15/10) Independence 3 rounds 1000/850m Bike Erg (Or 25/20 Calorie Air Bike) 10 Strict Weight Chin Ups (25/15) (KG conv: SWCU…

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- 3 sets: 50ft Sled Push (empty) 10 Single Arm Dumbbell Push Press (each) 10 Jumping Air Squats 2. Workout Prep 2 sets: 25ft Sled Push (increase weight) 3 Handstand Push-ups Workout…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 30 Single Unders 15 Double Unders 5 Front Squats 5 Push Press 5 Thrusters 2. Workout Prep 1 set: 10 Double Unders 5 Thrusters (at workout weight) 10 Single Unders Workout Red Delicious (Time) Freedom (RX’d)…

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 3 min Row (:30 easy, :20 mod, :10 fast) -into- 3 sets 5 Bench Press (empty bar- build across sets) 10 Step Back Lunges 2 Zombie Rope Climbs 2. Strength Prep 5 Bench Press x 5 sets @65% of…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Pass Throughs -into- 3 sets 5 Kip Swings 1 Wall Walk + 10 Shoulder Taps 5 Back Squats (empty bar- build across sets) 2. Strength Prep 5 Back Squat x 5…

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 Kick Backs (each) 10 Banded Glute Bridges -into- 6:00 AMRAP 30-second Air Bike (build up in pace) 5 Deadlifts (empty bar- build across sets) 5 Updowns to Seal Pose 4 Box…