Author Archives: cfsik9sung

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Row -into- 3 sets: 15 PVC Passthroughs 15 Banded Air Squats 5 Step Back Lunges (each leg) 2. Workout Prep 3 sets: 4 Power Snatch (build in weight) 10’ Overhead Walking Lunge (build inContinue reading “Mayhem Affiliate 09/30/2022”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm up (10-15 minutes) 2. Workout Prep 3 sets (each) 100m Run (Build up to workout pace) -rest 20 seconds between sets- Workout Metcon (Time) “Peanut Butter Pie” Freedom (RX’d) Partner 5000m Run RelayContinue reading “Mayhem Affiliate 09/29/2022”

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 09/28/2022”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warm-up -into- 3 Rounds (each) Partner Rowling (Max 5 penalty synchro burpees) 2. Workout Prep 2 sets: 5/4 Calorie Row 2 Burpee Over Rower Workout Metcon (3 Rounds for time) “Cherry Pie” FreedomContinue reading “Mayhem Affiliate 09/27/2022”

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 09/26/2022”

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) 2 Sets 10 Min at RPE3 -1 Min Rest- 3 Min at RPE5 -1 Min Rest- 4x (60 Sec at RPE7, 60 SecContinue reading “Mayhem Affiliate 09/25/2022”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10:00 AMRAP 1:00 easy row 5 Front Squats (empty bar) 5 Shoulder to Overhead (empty bar) 10-sec Handstand Hold 2. Workout Prep 1 set 8/6 Calorie Row (workout pace) 3 Strict Hand Stand Push UpsContinue reading “Mayhem Affiliate 09/24/2022”

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 5 Kipping Knee Raises 5 Hang Power Cleans (empty bar) 3 Bar Facing Up Downs 2. Workout Prep 2 sets: 3 Toes to Bar 4 Hang Power Cleans (build in weight)Continue reading “Mayhem Affiliate 09/23/2022”

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 Row 5 Box Step Ups (each side) 5 Abmat Sit Ups 2 Sandbag Over Bar/Box (light) 2. Workout Prep 2 sets: 4 Synchro Wall Ball Sit Ups 2 Synchro BoxContinue reading “Mayhem Affiliate 09/22/2022”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 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 CleanContinue reading “Mayhem Affiliate 09/21/2022”