CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 60-second Air Bike (30 easy, 20 mod, 10 fast) 10-second Handstand Hold 3 Inch Worms 10 Deadbugs 2. Workout Prep 2 sets: 5/4 Calorie Air Bike (build-in pace) 1 Wall Walk Workout Workout (5 Rounds for time) Roy…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 2 sets 10 PVC Pass Throughs 5 PVC Overhead Squats -into- 6 min AMRAP 2x50ft Shuttle run 10 Ring Rows 3 Snatch Push Press + 3 Overhead Squats (empty bar) 2. Strength Prep 3 Snatch…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Distance) NSYNC Freedom (RX’d) 20 sets 30-seconds Max Distance Row 30-second Rest Independence No Change to Workout Liberty No Change to Workout Target Distance: 2400/1750m+ Minimum Distance before scaling: 2000/1400m Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine: 3 sets 10 Alternating Box Step Ups 30sec. Knee Plank 3 Inch Worms 2. Workout Prep Get athletes set up relatively quickly, and let’s light this candle. Workout Option 1 CHAD (Time) 1,000 Box Step-Ups (20 in) Wear…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets 5 Snatch Grip Deadlifts 4 Snatch Highpulls 3 Muscle Snatches 2 Power Snatches 3 Bodywieght Rows 3 Low Bar Muscle Up transitions 2. Workout Prep 2 sets: 3 Power Snatch (build in…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep 2 sets 100m Run (build in pace) 5 Air Squats Workout Workout (Time) Hanson Freedom (RX’d) 4 Rounds 400m Run 40 Air Squats Independence 4 Rounds 400m Run 30 Air Squats Liberty 4 Rounds…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :15 sec Air Bike (Arms) :15 sec Air Bike (Legs) :15 sec Air Bike (Both) 5 Barbell Good Mornings 5 Hang Muscle Cleans 5 V-ups 2. Workout Prep 2 sets: 5/4 Calorie Air Bike 2 Hang Power Cleans…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number is equal to synchro penalty burpees (max 5 reps each penalty) -into- 3 min AMRAP 5 world’s greatest stretch (each side) 4 box get overs (practice transition) 2. Workout…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (Start slow and build pace) – into – 3 rounds 20 Plate Hops 10 Banded Squats (Hip-Cycle) 5 Muscle Snatch (empty bar) 5 Snatch Push Press (empty bar) 5 Overhead Squats (empty bar) 5 Knees to Elbows 2.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) “Being Normal is vastly overrated” Freedom (RX’d) 8:00 AMRAP 1-2-3-4… Wall Walks 4-8-12-16… Box Jump Overs (24/20) Independence 8:00 AMRAP 1-2-3-4… Wall Walks 4-8-12-16… Box Jump Overs (20/16) Liberty 8:00 AMRAP 1-2-3-4… Inch Worms 4-8-12-16… Box Step…