CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) “Nailed it” Freedom (RX’d) 10 Rounds 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) (KG conv: 22.5/15 DBs) Independence 10 Rounds 10 Dumbbell Bench Press (35s/25s) 10 Dumbbell Deadlifts (35s/25s) (KG conv: 15/10 DBs) Liberty 5 Rounds 10 Dumbbell Bench…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 30-second ski 5 GHD’s to parallel or abmat sit-ups 30-second Shuttle Run 4 Box step-ups (24/20) 2. Workout Prep With partner: 20 second Ski (each) 5 GHD’s or abmat sit-ups (each) 20 second Shuttle Run (each) 2…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s + Hip halo -into- Every 1:00 (8:00) 10 Plate Hops 5 Dumbbell Deadlifts (Light) 2 Up Downs 2. Workout Prep 2 sets 20 sec. Air Bike (workout pace) 20 ft Farmer Carry (start light and add weight on…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 5 Roll and Reach 10 Alternating V-Ups 10-second Hand Stand Hold 10 Single Arm Dumbbell Shoulder Press (each) 2. Strength Prep Shoulder Press: – Establish a 10 RM for the…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- Hip Halo Warm Up -into- 3 sets: 30-seconds Single Unders 10 Deadbugs 5 Deadlifts (empty bar) 5 Hang Muscle Cleans (empty bar) 5 Back Squats (empty bar) 2. Strength Prep Back Squat: – Establish a 10 RM…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep 3 sets 100m Run (build in pace) 6/5 Calorie Row (build in pace) 1 Zombie Rope (build in progression) Workout Workout (Time) “The Great British Bake Off” Freedom (RX’d) 1000m Run 100/80 Calorie Row…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 sets: 20 Plate Toe Touches 5 Up Downs 10 PVC Pass Throughs 5 PVC Overhead Squats – into – 3 sets (Empty Barbell) 3 Hang Snatch High Pull 3 Hang Muscle Snatch 3 Snatch Push Press 3 Hang Squat…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (12 Rounds for time) “The limit does not exist” Freedom (RX’d) Every 1:00 (12:00) 4x50ft Shuttle Run 8 Toes to Bar Independence Every 1:00 (12:00) 4x50ft Shuttle Run 6 Toes to Bar Liberty Every 1:00 (12:00) 3x50ft Shuttle Run 8 Hanging Knee…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Ski 1:00 Bike 1:00 Row -rest 15 seconds between – -into- 3 rounds 5 Alternating Dumbbell Bench Press (build across rounds) 10ft Sled Push (build across rounds) or 6 lunges 2. Workout Prep 1 set: 5 Dumbbell…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Row -into- 3 sets: 30-second Single Unders 10 Box Step Ups 10 Alternating V-Ups 2. Strength Turkey Get Up Carries 3. Workout Prep 2 sets: 10 Double Unders (each/same time) 5 GHD’s (each) (or stick sit-ups) 4 Dumbbell Box…