Monthly Archives: July 2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (2 Rounds for distance) “BikeErg Lactate Threshold” 2 Rounds 4x (2 Min at RPE7.5, 2 Min at RPE7) *Rest 5 Min at RPE2 between rounds. Total: 37Continue reading “Mayhem Affiliate 7/31/2022”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Tabata Row (10 sets) 20 seconds on/10 seconds off -into- 3 sets: 5 Single Arm Dumbbell Shoulder Press 5 Deadlifts (empty bar – build across sets) 10 Box Step Ups 2. Workout Prep 2 sets:Continue reading “Mayhem Affiliate 7/30/2022”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry -into- 3 sets: 3 Strict Pull-ups 5 Inch Worms 10 Kettlebell Swings :10 sec Handstand Hold 2. Workout Prep 1 set: 1 Rope Climb (half way) 1 Wall Walk 5 Push-ups Workout BullContinue reading “Mayhem Affiliate 7/29/2022”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30-second Bike Erg (easy pace) 5 Deadlifts (empty bar – build across sets) 10 Single Arm Dumbbell Shoulder Press (each) 2. Strength Prep Athletes will have 10-12 minutesContinue reading “Mayhem Affiliate 07/28/2022”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Or Banded 7’s -into- 7 min AMRAP 1 round of Rowling (5 max burpee penalty) 4 Power Snatch (empty bar – build across) 5 Down Dog/Seal Pose Transitions 2. Workout Prep 1 set:Continue reading “Mayhem Affiliate 7/27/2022”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3 sets: 1:00 Machine (easy pace) 10 Dead bugs 5 Bench Press(empty bar – build across sets) 5 Box Jumps (low box/ work on soft landing) 2. Strength Prep Athletes will have 10-12 minutes toContinue reading “Mayhem Affiliate 07/26/2022”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo Warm up -into- 3 sets: 5 Single Arm Ring Rows (each side) 5 Front Squats (empty bar – build across sets) 5 Up downs 2. Strength PrepContinue reading “Mayhem Affiliate 07/25/2022”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (3 Rounds for distance) “BikeErg Lactate Threshold” 3 Sets 5x (10 Sec Standing at RPE10, 1 Min 50 Sec Seated at RPE4) *Rest 5 Min at RPE2Continue reading “Mayhem Affiliate 7/24/2022”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warmup -into- 3 sets: 1 Zombie Rope Climb 5 Pike Push-ups 5 Single Arm Dumbbell Power Cleans (each) 2. Workout Prep 2 sets: 1 RopeContinue reading “Mayhem Affiliate 7/23/2022”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm-up or Banded 7’s -into- 6 min AMRAP 10-sec handstand hold 5 Alt V-ups (each side) 5 Knees to elbows 5 Stepback Lunges w/ plateContinue reading “Mayhem Affiliate 7/22/2022”