CrossFit Juke Joint – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
2 Rounds
1 min Bike Erg*
10 sec transition
1 min Ski Erg*
10 sec transition
1 min Row*
10 sec transition
*(30 sec easy/20 sec mod/10 sec hard) on each machine
2. Workout Prep
Get everyone organized with the machines lined up for a smooth rotation.
Workout (3 Rounds for calories)
Giant Pretzel
Freedom (RX’d)
3-person Team
5 Rounds
1 min Bike Erg
1 min Ski Erg
1 min Row
*All machines working at the same time
Independence
No Change to Workout
Liberty
3-person Team
5 Rounds
45-second Bike Erg
45-second Ski Erg
45-second Row
(15-second transition between stations)
Target number of Calories:
Bike: 300/240+
Ski: 275/230+
Row: 275/230+
Minimum number of Calories before scaling:
Bike: 240/180
Ski: 225/170+
Row: 225/170+
Optional Accessory (Checkmark)
Mayhem Mini-Pump – Arms and Core
4 rounds:
10 Barbell Strict Press @ moderate weight
10 Seated Arnold Press @ moderate weight
10 Leaning Lateral Raise @ moderate weight
10 Barbell Drag Curls @ maintain quality
10 Standing Tricep DB French Press @ moderate weight
*Rest 3 minutes b/t rounds
Coodown/Mobility (No Measure)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)
CrossFit Juke Joint 