Monthly Archives: August 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 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 Squat Clean and PushContinue reading “Mayhem Affiliate 08/31/2022”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Hinshaw Warm Up (10-12 minutes) -into- 1 min Run Test – for distance (moderate pace) -into- 3 sets: 30-second Bike erg 3 Shoulder to Overhead (build across/stay light) 2. Workout Prep 2 sets: 50m ShuttleContinue reading “Mayhem Affiliate 08/30/2022”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVCContinue reading “Mayhem Affiliate 08/29/2022”

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 1 Min at RPE3 1 Min at RPE4 1 Min at RPE5 1 Min at RPE6 1 MinContinue reading “Mayhem Affiliate 08/28/2022”

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 Row 1:00 Jump Rope 1:00 Inch Worms 2. Workout Prep 3 sets: 1 Shuttle Run (practice turning) 5 Bench Press (build in weight) 5 Toes to Bar 4 Alternating Dumbbell Box StepContinue reading “Mayhem Affiliate 08/27/2022”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 8 min amrap: :30 sec Machine 5 Wall Ball Thrusters (light) :10 sec Handstand Hold 3 Muscle Cleans (empty bar) 3 Hang Power Cleans (empty bar) 2. Workout Prep 3 sets: 3 Wall Balls 2Continue reading “Mayhem Affiliate 08/26/2022”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 2 sets 1:00 Row (Legs only) 1:00 Row (Arms only) 1:00 Row (reg) 2. Workout Prep Use this time to talk to athletes about pacing, understanding the monitor, and getting their heartContinue reading “Mayhem Affiliate 08/25/2022”

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 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 Squat Clean and PushContinue reading “Mayhem Affiliate 08/24/2022”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3 min Assault Bike (:30 sec easy, :20 sec mod, :10 sec fast x 3) -into- 6 min armap: 3 Dumbbell Deadlifts 3 Dumbbell Hang Snatches 3 Devils Press 5 inch worms 2. Workout PrepContinue reading “Mayhem Affiliate 08/23/2022”

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 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVCContinue reading “Mayhem Affiliate 08/22/2022”