CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Every minute (7:00) 2 Sandbag Deadlifts (lights) (or DB Deadlifts) 4 Box Step Ups 5/4 Calorie Row 2. Workout Prep 2 sets: (with partner/ build in weight) 10m Sandbag Carry (each) (or DB Farmer Carry) 4 Synchro…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 3 sets: 4x50ft Shuttle Run 10 Step Ups 5 Shoulder Press (build-in weight) 10 Air Squats 2. Strength Prep Shoulder Press: – Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 8:00 Amrap 30-Second Air Bike 5 Ring Rows 5 Back Squats (build-in weight) 10 Bird Dogs 5 Roll and Reach 2. Strength Prep Back Squat: – Establish a 4 RM for the day. Then, perform…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Tabata: :20 on, :10 off 6 sets each of: Jogging Rowing Up Downs 2. Workout Prep 1 set 100m Run (at workout pace) 100m Row (at workout pace) 1 Burpee Broad Jump 1 Line Facing Burpee 1 Burpee to 6”…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP 1:00 Machine 5 Knees to Elbow 3/3 Hang Kettlebell Snatches (practice) 30-second Jump Rope 5 Jumping Squats 2. Workout Prep 2 sets: 3 Toes to Bar 2/2 Hang Kettlebell Snatches (build-in weight)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) 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…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Peter Paul Rubens Freedom (RX’d) AMRAP 25:00 20 Lateral Box Step Ups (20) 15 Ring Rows 20 Alternating V-Ups 15/12 Calorie Air Bike Independence AMRAP 25:00 15 Lateral Box Step Ups (20) 15 Ring Rows 15 Alternating…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 10 Roll and Reach 10 Dynamic Squat Stretches 10 PVC Pass-throughs 3 Muscle Snatch 3 Snatch Push Press 3 Overhead Squats 3 Up Downs + PVC Jump Overs 2. Workout Prep 3 sets: 30-second Air…

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 Warm Up 8 min AMRAP 6 Deadlifts 5 Hang Power Cleans 4 Shoulder to Overhead (empty barbell) 3 Bodyweight Rows (OR Ring Rows) 2 Low Bar Muscle Transition (OR 2 burpees) 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- 3 sets: :10 Handstand Hold (or dumbbell/barbell overhead hold) :30 Air Bike 30ft Sled Push + 30ft Sled Pull (OR 30ft walking lunge) 5 Shoulder Press (build in weight) 2. Strength Prep Shoulder Press:…