Mobile, AL CrossFit

October 2017 // Archive

Date based archive
31 Oct

20171101

CrossFit Jacked – CrossFit

Weightlifting

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

Back Squat (Complete 4 sets of 3 – same weight across)

Metcon

Metcon (Time)

22 Minute Time Cap

Buy In: 100 Double Unders

then,

4 Rounds

20 Ball Slams 20/15

15 Back Squats 115/75

10 Lunges (bar on back) 115/75

then,

Cash Out: 25 Wall Balls 20/15

30 Oct

20171031

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 (Work to a heavy triple – no failed reps)

Metcon

Halloween WOD-CF Jacked (Time)

400m Run

31 Air Squats

31 Wall Balls 20/14

31 Shoulder to Overhead 95/65

31 Wall Balls 20/14

31 Air Squats

400m Run

29 Oct

20171030

CrossFit Jacked – CrossFit

Warm-up

CF Jacked-Thruster Warmup (No Measure)

2 Rounds (NFT)-Bar Only

10 Hang Power Cleans

10 Front Squat

10 Push Press

Weightlifting

2 Front Squats + Thruster (17 Minutes to Find A Heavy Complex – from rack)

Perform 2 front squats and then 1 full thruster.

Think of it as 3 front squats into a push press.

Metcon

October 2016 (AMRAP – Rounds and Reps)

9 min. AMRAP

-21 Double Unders/42 Singles (scaled)

-15 Pushpress (95/65)

-9 TTB

27 Oct

20171028

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Teams of 2:

45 Minute Time Cap

400m Run

100 Box Jumps 24/20

100 Hang Power Cleans 115/75

400m Run

100 Wall Balls 20/14

100 American KB Swings 53/35

400m Run

100 Double Unders

100 Ball Slams 20/15

400m Run

26 Oct

20171027

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 Power Snatch (5 Sets of 3 Reps, 17 Minutes to Complete)

Use the heaviest weight you can for each set. Begin sets with at least 75% of 1RM Snatch.

Rest as needed between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

Buy-In: 1000m Row

then…

20 Hang Power Snatches 115/75

20 Lateral Burpees

40 Slam Balls 20/15

25 Oct

20171026

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 (6-6-6-6, 17 Minutes to Complete)

Use the heaviest weight you can for each set. Start at 70% of your 1RM.

Rest as needed between sets.

Metcon

Will (Time)

26 Minute Time Cap

38 Air Squats

38 AbMat Situps

38 One-Arm Deadlifts (Right Arm) 135/95

38 Air Squats

38 AbMat Situps

38 Right Arm DB Snatches 50/35

38 Air Squats

38 AbMat Situps

24 Oct

20171025

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 (4-4-4-4, 20 Minutes to Complete)

Use the heaviest weight you can for each set. Begin sets with at least 75% of 1RM.

Rest as needed between sets.

Metcon

Metcon (Time)

22 Minute Time Cap

30-25-20-15

Thrusters 95/65

Toe 2 Bar

23 Oct

20171024

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)

Metcon

WB / PP / BS / SDHP Part 1 (AMRAP – Rounds and Reps)

8 Minute AMRAP

15 Wall Balls 20/14

10 Push Press 115/75

–then 4 minute rest–

Metcon

WB / PP / BS / SDHP Part 2 (AMRAP – Rounds and Reps)

8 Minute AMRAP

15 Ball Slams 20/15

10 Sumo Deadlift High Pulls 115/75

22 Oct

20171023

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

Metcon (AMRAP – Rounds)

12 Minute EMOM

2 Front Squats + 1 Jerk (Push or Split) @ 75% of Jerk

Must come from floor.
5 Minutes to Warm-Up. Notate weight in comments.

Metcon

Metcon (Time)

20 Minute Time Cap

50 Power Clean & Jerks 135/95

*perform 4 burpees at the top of every minute*
Workout begins with 4 burpees.

20 Oct

20171021

CrossFit Jacked – CrossFit

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

10 – 11 AM WOD

1/2 Cindy

10 Minute AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

Metcon

Metcon (Time)

11 – 12 PM WOD

20 Minute Time Cap

21-15-9

Toe 2 Bar

Push Press 115/75

Lateral Burpees