Mobile, AL CrossFit
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September 2017 // Archive

Date based archive
19 Sep

20170920

CrossFit Jacked – CrossFit

Warm-up

Front Squat Warmup (No Measure)

Pigeon Stretch (1 Minute each leg)

5 Air Squats – 3 Sec Pause

10 Mountain Climbers

Squat to Stand w/ Reach + Toe Lift

Wrist Mobility

Weightlifting

Front Squat (6-6-4-4-2-2)

Increase load each set working heavy as possible.

Guideline:

6 reps – 70-80%

4 reps – 80-90%

2 reps – 90-100%

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

75 Slam Balls 20/15

75 Double Unders (150 SIngles=Scaled)

*Rest 2 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

75 Russian KB Swings 53/35

75 Double Unders (150 Singles=Scaled)

* Rest 2 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

15 Pull-ups

20 HR Push-ups

25 Goblet Squats 53/35

18 Sep

20170919

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Power Clean + Hang Power Clean + Squat Clean (Find your heaviest complex.)

Metcon

T2B/FS/HSPU (Time)

25 Minute Time Cap

3 Rounds

21 Toe 2 Bar

18 Front Squats 135/95

15 HSPU

17 Sep

20170918

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

Metcon

Metcon (AMRAP – Rounds)

15 Minute EMOM

0:00-2:00 (3 Minutes): 12 Overhead Squats (95/65)

3:00-5:00 (3 Minutes): 9 Overhead Squats (115/85)

6:00-8:00 (3 Minutes): 6 Overhead Squats (135/95)

9:00-11:00 (3 Minutes): 3 Overhead Squats (155/105)

12:00-14:00 (3 Minutes): 12 Overhead Squats (95/65)
Goal: Smooth and unbroken reps. Work on efficient technique that will transfer over to a workout that has overhead squats.

Must be unbroken. If you break you are done for that given minute.

45 second cap per interval

Metcon

Metcon (Time)

0:00-7:00 to complete:

10-9-8-7-6-5-4-3-2-1

Box Jumps 24/20

Pull-ups
Add 1 second for each rep not completed.

Metcon

Metcon (Time)

7:00-14:00 to complete:

21-15-9

Wall Balls 20/14

American KB Swings 53/35

HR Push-ups
Add 1 second for each rep not completed.

Metcon

Metcon (Time)

14:00-21:00 to complete:

50 Abmat Sit-ups

50 Burpees

50 Abmat Sit-ups
Add 1 second for each rep not completed.

Metcon

Metcon (Time)

21:00-28:00

800m Run

16 Sep

20170917

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

30 Minute Time Cap

7 Rounds For Time

12 Thrusters 75/55

9 Toe 2 Bar

200m Med Ball Run 20/14

14 Sep

20170915

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

Paused Back Squat (3 Sec) (Find your heaviest set of 2 reps.)

15 min. to find a 2rm w/ a 3 sec. pause in both reps

Metcon

Metcon (Time)

22 Minute Time Cap

4 Rounds

15 Deadlift 225/155

12 Box Jumps 24/20

15 Ring Dips

13 Sep

20170914

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 (Find a 3 rep max, 17 minutes)

Metcon

Metcon (Time)

25 Minute Time Cap

2 Rounds

25 Sumo Deadlift High Pulls 115/75

50 Ball Slams 20/15

25 Push Press 115/75

50 Jumping Lunges

12 Sep

20170913

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

Overhead Squat (Find a 2 rep max.)

Metcon

Metcon (Time)

25 Minute Time Cap

27-21-15-9

American KB Swings 53/35

Overhead Squats 115/75

Toe 2 Bar

11 Sep

20170912

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

Power Clean (3-3-3-3-3, Touch-N-Go)

Use the heaviest weight you can for each set. Record loads in comments.

Metcon

EMOM 5 Thrusters (AMRAP – Reps)

With a continuously running clock complete 5 thrusters every minute (25 thrusters every 5 minutes).

From 0:00-5:00 use 75/55

From 5:00-10:00 use 95/65 lb.

From 10:00-15:00 use 115/80 lb.

From 15:00-20:00 use 135/95 lb.

From 20:00-25:00 use 155/105 lb.

From 25:00-30:00 use 175/120 lb.

From 30:00-35:00 use 195/135 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able. Post total number of reps completed.

10 Sep

20170911

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. – 15 minutes)

Find 6 rep max and maintain weight for 4 sets across.

Metcon

9/11 Tribute WOD (Time)

1001 Meter Row

11 Box Jumps 30/24

11 Thrusters 125/85

11 Burpee Chest to Bar Pull-ups

11 Power Cleans 170/120

11 HSPUs

11 KB Swings 53/35

11 Toes to Bar

11 Deadlifts 170/120

11 Push Jerks 110/75

1000 Meter Run
The WOD, originally attributed to CrossFit Bel Air (via the CrossFit forum in 2013) then modified to include Push Jerks, is symbolic of the US terrorist tacks of September 11, 2001. The 1001 meter row and 1000 meter run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked. (The 2001 meter row at beginning of workout has been excluded and KB Swings have been scaled.)

09 Sep

20170910

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

25 Minute Time Cap

3 Rounds For Time

300m Row

20 Wall Balls 20/14

10 Pull-ups