Author Archives: cfsik9sung

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 4 sets Tabata Row (20 seconds on/10 seconds off) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans + Shoulder Press 5Continue reading “Mayhem Affiliate 02/06/2023”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) “BikeErg Lactate Intervals” 2 Min Easy, 1 Min Hard (85-95 RPM) 30 Sec Easy Recovery 1 Min Hard (95 RPM) 30 Sec Easy Recovery 1 Min Hard (95-100Continue reading “Mayhem Affiliate 02/05/2023”

CrossFit Juke Joint – CrossFit View Public Whiteboard 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 50m Jog 5 Inch Worms 5 Muscle Snatch (empty bar) 5 Snatch Push Press (empty bar) 5 Overhead Squats (empty bar) 2. Workout PrepContinue reading “Mayhem Affiliate 02/04/2023”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets 1 min row (easy pace) 5 Alt. V-ups (each side) 5 Wallballs (focus on breathing and arm cycling) 5 Power Cleans (build across) 3 Burpee Pull-Ups 2. Workout Prep 1 set 5/4 Calorie Row 3Continue reading “Mayhem Affiliate 02/03/2023”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torso Twist (each side) 5 Snatch Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Power Snatch 2. Strength Prep Athletes haveContinue reading “Mayhem Affiliate 02/02/2023”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 10 Banded Air Squats 5 Up Downs + Box Step Up 5 Bench Press (empty bar/slow and controlled) 2. Strength Prep Use moderate weight (65%) on sets to allow solid focusContinue reading “Mayhem Affiliate 02/01/2023”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warmup -into- 3 sets 5 Back Squats (empty bar- build across sets) :30 Assault Bike (easy pace) 10 Ring Rows 2. Strength Prep Use moderate weight on sets to allow solid focus on form andContinue reading “Mayhem Affiliate 01/31/2023”

Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30 sec singles/doubles 5 Deadlifts (empty bar- build across sets) 5 Updowns to SealContinue reading “Mayhem Affiliate 01/30/2023”

Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) “BikeErg Lactate Intervals” 5 Sets 1 Min Easy, Standing, High Damper (55-60Continue reading “Mayhem Affiliate 01/29/2022”

Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 1:00 Row (Legs only) 1:00 Row (Arms only) 1:00 Row (Normal) – into – 3 sets 4 Rope Pull Ups (strictContinue reading “Mayhem Affiliate 01/28/2023”