Mobile, AL CrossFit

September 2017 // Archive

Date based archive
30 Sep

20171001

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

25 Minute Time Cap

For TIme:

500m Row

150 Double Unders (300 Singles)

50 Burpees

29 Sep

20170930

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Partner WOD

45 Minute Time Cap

800m Run

50 Back Squats 135/95

50 Push Press 135/95

800m Run

35 Back Squats 135/95

35 Push Press 135/95

800m Run

20 Back Squats 135/95

20 Push Press 135/95

800m Run

28 Sep

20170929

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Pull-Up Progressions (No Measure)

Beginner: Negatives 5 sets of 5 Reps (work up to 5-second hold)

then 5 sets of 5 banded pull-ups – (banded pull-ups must be strict – think slowed and controlled-least band resistance as possible)

Intermediate: Chin-Ups 5 Sets of 5 Reps then perform 5 sets of 5 negatives with a 5-second hold.

Advanced (Must Have 5 Strict Pull-ups): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.

Weighted Pull-ups (Complete 4 sets of 6 reps at same weight across.)

Metcon

Metcon (Time)

20 Minute Time Cap

5 Rounds For Time

8 Power Cleans 135/95

10 Push Jerks 135/95

12 Lateral Burpees

26 Sep

20170927

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 (2-2-2-2-2)

Use the heaviest weight you can for each set. Rest as needed between sets.

Metcon

Metcon (Time)

20 Minute Time Cap

3 Rounds

10 Atomic Situps 45/25

20 Alt DB Snatches 50/35

24 Wall Balls 20/14

54 Double Unders

25 Sep

20170926

CrossFit Jacked – CrossFit

Warm-up

CF Jacked-Clean Warmup (No Measure)

Wrist Mobility then:

2 Rounds

5 Hang Power Cleans (Start at Hip)

5 Hang Power Cleans (Start at Mid-Thigh)

5 Power Cleans (Start at Bottom)

5 Hang Cleans (Start at Hip)

5 Hang Cleans (Start at Mid-Thigh)

5 Cleans (Start at Bottom)

Weightlifting

Clean and Jerk (Find your 1RM)

Metcon

September 2017 (Time)

25 Minute Time Cap

10 HSPU

20 Power Cleans 115/75

30 Toe 2 Bar

40 Front Squats 95/65

50 Burpees

60 Sumo Deadlift High Pulls 75/55

24 Sep

20170925

CrossFit Jacked – CrossFit

Warm-up

CF Jacked – Bench Press (No Measure)

3 Rounds (NFT)

10 Bench Press (Bar)

5 Pushups

5 KB Swings 53/35

Weightlifting

Bench Press (17 minutes to find your 2 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

Buy In:

30 Calorie Row

50 American KB Swings 53/35

Then with remaining time:

7 HR Push-ups

7 Thrusters 115/75

7 Pull-ups
Do not include the buy-in of row and kb swings when counting rounds and reps.

23 Sep

CrossFit Jacked – Events

Metcon

Aubreigh – Event 1 (Time)

10 Minute Time Cap

Buy In: Sled Push/Pull 185/125

then 2 Rounds of:

100m DB Farmer Carry 50/35

15 Back Squats 135/95

Cash Out: Sled Push/Pull 185/125

Metcon

Aubreigh – Event 1 Scaled (Time)

10 Minute Time Cap

Buy In: Sled Push/Pull 125/85

then 2 Rounds of:

100m DB Farmer Carry 35/20

15 Back Squats 95/65

Cash Out: Sled Push/Pull 125/85

Metcon

Aubreigh – Event 2 (Time)

10 Minute Time Cap

Buy In: 3 Cone Suicide Sprints

then 3 Rounds of:

10 Hang Power Cleans 115/75

10 Push Press 115/75

Cash Out: 3 Cone Suicide Sprints

Metcon

Aubreigh – Event 2 Scaled (Time)

10 Minute Time Cap

Buy In: 3 Cone Suicide Sprints

then 3 Rounds of:

10 Hang Power Cleans 75/55

10 Push Press 75/55

Cash Out: 3 Cone Suicide Sprints

22 Sep

20170923

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Partner WOD

45 MInute Time Cap

1000m Run together

60 Deadlifts 135/95

800m Run together

50 Burpees

600m Run together

40 Power Cleans 135/95

400m Run together

30 Strict Pull-ups

200m Run together

20 Push Press 135/95

100m Run together

10 Thrusters 135/95

21 Sep

20170922

CrossFit Jacked – CrossFit

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

Weightlifting

Hang Snatch (6 sets of 2 reps – build to heavy double, 15 min)

start at 70% of your 1RM Snatch and build from there

Metcon

Metcon (Time)

Buy In: 20 Burpees

then 3 Rounds:

15 Box Jumps 24/20

15 Hang Power Snatches 115/75

Cash Out: 20 Burpees

20 Sep

20170921

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 (Find a 5 Rep Max. Touch-N-Go)

Metcon

Mika Bee (Time)

38 Ring Dips

38 Calorie Row

38 Deadlifts 185/125

38 Calorie Row

79 Wall Balls 20/14