Mobile, AL CrossFit

November 2017 // Archive

Date based archive
30 Nov

20171201

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

Split Jerk (8 sets of 1 Rep @ 90% of 1RM, 17 minutes)

Metcon

Metcon (Time)

25 Minute Time Cap

10 Strict Pull-Ups

20 Burpees

30 American KB Swings 53/35

40 Toe 2 Bar

50 Thrusters 95/65

40 Toe 2 Bar

30 American KB Swings 53/35

20 Burpees

10 Strict Pull-Ups

29 Nov

20171130

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

Deadlift (3-3-3-3-3, 20 Minutes to Complete)

Use the heaviest weight you can for each set.

Metcon

Metcon (Time)

25 Minute Time Cap

3 Rounds

9 HSPU

15 Deadlift 225/155

21 Box Jumps 24/20

30 AbMat Situps

28 Nov

20171129

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Back Squat (2-2-2-2-2, 20 Minutes to Complete)

Use the heaviest weight you can for each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

20 Push Jerks 95/65

15 Lateral Burpees

20 Front Squat 95/65

15 Pull-ups

27 Nov

20171128

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 (17 Minutes to Find A 1 Rep Max)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Metcon

Grace, Part B1 (Time)

Rest 5 Minutes

If Grace is completed under 5 minutes do the following:

5 Minute Time Cap

6 Rounds

5 Power Cleans 155/105

5 Shoulder to Overhead 155/105

Metcon

Grace, Part B2 (Time)

Rest 5 Minutes

If Grace is completed between 5-7 minutes do the following:

5 Minute Time Cap

2 Rounds

10 Hang Power Cleans 135/95

5 Shoulder 2 Overhead 135/95

26 Nov

20171127

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

1 Squat Snatch + 2 Overhead Squat EMOM (8 Minute EMOM Complex)

Use 75% of 1RM Snatch – 8 Minute EMOM – 5 Minutes to Warm-up to 75%

Metcon

Metcon (Time)

25 Minute Time Cap

1000m Row

20 Power Snatches 115/75

40 Wall Balls 20/14

20 Power Snatches 115/75

40 Goblet Squats 53/35

75 HR Pushups

24 Nov

20171125

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

2 Person Teams

45 Minute Time Cap

200 Double Unders

50 Power Snatches 95/65

50 Box Jumps 24/20

400m Run

50 Front Squats 95/65

50 Burpees

400m Run

50 Push Press 95/65

50 Ball Slams 20/15

400m Run

100 Wall Balls 20/14

24 Nov

With the holidays quickly approaching, there is a sense of excitement wherever we go. Thanksgiving and Christmas change the normalcy in our lives as the kids are home on a school break, we’re spending time with family we don’t normally see, and we eat like Kings.

And even as a fitness expert, yes, I love to eat! Seriously, the spreads this time of year are amazing. I remember up until a few years ago how my holiday eating would go and it never ended in me feeling amazing afterward.

I would stack my plate during the meal with everything served on the table. I’d take care of my first plate and then go back and make a second plate of the foods I particularly liked and I would then be completely stuffed like the turkey I just ate.

23 Nov

20171124

CrossFit Jacked – CrossFit

Metcon

Coffland (Time)

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run

30 push-ups

Post time to comments
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here

23 Nov

Looking for the ultimate core exercise. Then look no further than the overhead squat.

It’s the ultimate movement in athleticism as it works muscle groups large and small which translate into athletic speed and power.

If you’re not currently training the overhead squat whether it’s lack of know-how or your gym doesn’t allow it then it’s time to change your workout regimen.

22 Nov

20171123

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

20 Jumping Lunges

25 American KB Swings 53/35

30 Double Unders