CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets 10 Dynamic Squat Stretches 10 Ring Rows 25ft Bear Crawl 10 Banded Shoulder Press 2. Workout Prep 2 sets: 5 Wall Balls 3 Pull Ups (or 3 jumping pull-ups) 2 Chest to Bar (or 2…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 7 min AMRAP 3 Clean Deadlifts 3 Muscle Cleans 3 Shoulder Press 3 Low Box Jumps 2. Workout Prep 3 sets 2 Power Cleans (build in weight) 2 Box Jump Overs (build in height)…

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…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 6 min AMRAP 40 second Air Bike 5 Pike Push Ups 10 Walking Lunges + Torso Twist 2. Workout Prep 2 sets: 5/4 Calorie Air Bike (build in pace) 2 Handstand Push Ups 10ft Dumbbell Walking Lunge…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 
3 sets:
 20 Banded Side Steps
 5 Banded Tempo Squats (3-sec descent)
 10 PVC Pass Throughs 
-into-
 3 sets:
 5/4 Calorie Row
 5 Empty Bar Front Squats 
5 Empty Bar Shoulder Press
 3 Empty Bar Push Jerks

 2. Strength Prep
…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (4 Rounds for calories) Let There Be Rock Freedom (RX’d) 4 sets 3:00 AMRAP 15 Toes to Bar (or GHD’s) 10 Bench Press (155/95) Max Calorie Row (Or Ski Erg) -rest 1:30 between sets- (KG conv: 70/43) Independence 4 sets 3:00 AMRAP…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets (1-2 sets with PVC, 3rd set with Empty Barbell) 3 Snatch Grip Deadlifts 3 Snatch Grip High Pulls 3 Muscle Snatch 3 Snatch Grip Push Press 3 Overhead Squats 3 Snatch Balance – into –…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8 min amrap: 10-second Handstand Hold 5 Deadlifts (empty bar) 5 Hang Muscle Cleans (empty bar) 5 Shoulder Press (empty bar) 2. Strength Prep 5 working sets of: 5 Deadlifts + 3 Hang Power Cleans + 1…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Tabata (20 seconds on/10 seconds rest) 4 sets (each) Row Russian Kettlebell Swings Up Downs 2. Workout Prep 2 sets: 5/4 Calorie Row 4 Kettlebell Swings (build in weight) Workout Workout (Time) Smells like Teen Spirit Freedom (RX’d) 3 Rounds…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 2 sets: 10 PVC Pass Throughs 5 Snatch Grip Push Press (PVC) 5 Overhead Squats (PVC) -into- 3 sets: (build in weight/ stay light) 2 Snatch Grip Push Press 1 Overhead…