Mobile, AL CrossFit

July 2017 // Archive

Date based archive
31 Jul

20170801

CrossFit Jacked – CrossFit

Warm-up

CF Jacked – Deadlift Warmup (No Measure)

3 Rounds (NFT)

10 Good Mornings (Bar Only

10 Air Squats

Toe Touch w/ Barbell (20 sec hold)

Weightlifting

Deadlift (17 Minutes to Find Your 1RM)

Metcon

August 2017 Benchmark (Time)

25 Minute Time Cap

Buy In: 500m Row

30 Ball Slams 20/15

10 Atomic Situps 45/25

30 Deadlifts 225/155

20 Ball Slams 20/15

8 Atomic Situps 45/25

20 Deadlifts 225/155

10 Ball Slams 20/15

6 Atomic Situps 45/25

10 Deadlifts 225/155

Cash Out: 500m Row
Scaled Movement for Atomic Situps is 2xWeighted Situps or 3xAbmat Situps

30 Jul

20170731

CrossFit Jacked – CrossFit

Warm-up

Shoulder Warmup (No Measure)

10-5-3

PVC Pass Throughs

Around the Worlds

6-4-2(empty barbell)

Back Squats

Snatch Grip Push Press

Overhead Squats

Weightlifting

Push Press (6-6-3-2)

Complete the following in 17 minutes:

6 reps @ 70%

6 reps @ 80%

3 reps @ 90%

2 reps @ 95%

Metcon

Metcon (Time)

20 Minute Time Cap

21-15-9

Box Jumps 24/20

Front Squats 135/95

—immediately into—

21-15-9

Power Cleans 135/95

Lateral Burpees
1 Second Penalty For Each Rep Not Completed Under 20 Minutes

28 Jul

20170729

CrossFit Jacked – CrossFit

Metcon (AMRAP – Rounds and Reps)

2 Man Teams

30 Minute AMRAP

30 Wall Balls 20/14

30 Burpees

30 American KB Swings 53/35

400m Run Together

27 Jul

20170728

CrossFit Jacked – CrossFit

Warm-up

Back Squat Warmup (No Measure)

Dragon Pose (1 Min Each Leg)

2 Rounds:

10 Good Mornings (Empty Bar)

10 Air Squats

5 Tuck Jumps

Weightlifting

Back Squat (30 Min. to Complete 10 Sets of 2 Reps @ 90% of 1RM)

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

26 Jul

20170727

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Push Press (6-6-6-6)

Complete the following:

6 reps @ 65%

6 reps @ 75%

2 sets of 6 reps @ 80%

Metcon

Metcon (Time)

25 Minute Time Cap

40 Wall Balls 20/14

30 HR Pushups

20 Power Cleans 135/95

then—

40 Wall Balls 20/14

30 HR Pushups

then—

40 Wall Balls 20/14

25 Jul

20170726

Announcements

“It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.” – Henry Rollins

CrossFit Jacked – CrossFit

Warm-up

Warmup 2 (No Measure)

3 Rounds

10 PVC Pass Throughs

10 OH Squats (Bar)

10 Hang Snatches (Bar)

5 Burpees

Weightlifting

Front Squat (17 Minutes to Find Your 5 Rep Max)

Metcon

July 2017 Benchmark (AMRAP – Reps)

3 Rounds

5 Minutes to Complete:

400m Run

10 Deadlifts 135/95

8 Hang Power Cleans 135/95

6 Front Squats 135/95

4 Push Jerks 135/95

Max Rep Burpees in Remaining Time

3 Minutes Rest Between Rounds

Score = Total Reps Burpees

24 Jul

20170725

CrossFit Jacked – CrossFit

Weightlifting

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Power Snatch (17 Minutes to Find Your 3 Rep Max, Touch-N-Go)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

40 Double Unders

20 Toes to Bar

10 Hang Power Snatches 115/80

23 Jul

20170724

CrossFit Jacked – CrossFit

Warm-up

Shoulder Warmup (No Measure)

10-5-3

PVC Pass Throughs

Around the Worlds

6-4-2(empty barbell)

Back Squats

Snatch Grip Push Press

Overhead Squats

Weightlifting

Push Press (8-6-4-4)

Complete the following sets:

8 Reps at 65%

6 Reps at 75%

4 Reps at 85%

4 Reps at 90%

Metcon

Metcon (Time)

25 Minute Time Cap

1000m Row

50 Russian KB Swings 53/35

40 Box Jumps 24/20

30 Pull-ups

20 Goblet Squats 53/35

10 Renegade Rows 50/35

500m Row

22 Jul

20170723

CrossFit Jacked – CrossFit

Metcon (Time)

Sunday FUNday!

In teams of 2-4

Grab a deck of cards and shuffle them real good!

Everyone must complete the movements/reps before flipping the next card.

The number on the card is the number of reps you’ll do of that movement. Face cards are 10, Aces are 1.

Suits are as follows:

Clubs – Push Press 95/65

Diamonds – Power Snatches 95/65

Spades – Burpees

Hearts – Box Jumps 24/20

Jokers – 400m Run