Mobile, AL CrossFit
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January 2018 // Archive

Date based archive
31 Jan

20180201

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

Snatch (20 Minutes to Find A 1RM)

Metcon

Metcon (Time)

25 Minute Time Cap

Cal Row 50/35

40 Wall Balls 20/14

30 American KB Swings 53/35

20 Burpees

10 Power Clean & Jerks 135/95

20 Burpees

30 American KB Swings 53/35

40 Wall Balls 20/14

50 Double Unders

30 Jan

20180131

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 (20 Minutes to Find A 1RM.)

Metcon

January 2018 (Time)

25 Minute Time Cap

100 Double Unders

20 Air Squats

10 Hang Power Cleans 135/95

80 Double Unders

40 Air Squats

10 Hang Power Cleans 135/95

60 Double Unders

60 Air Squats

10 Hang Power Cleans 135/95

40 Double Unders

80 Air Squats

10 Hang Power Cleans 135/95

20 Double Unders

100 Air Squats

10 Hang Power Cleans 135/95

29 Jan

20180130

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 (5-4-3-2-1)

17 Minutes to Complete. Increase weight each set.

Metcon

Metcon (Time)

25 Minute Time Cap

8 Rounds

5 Power Snatches 135/95

10 Deadlifts 135/95

15 Box Jumps 24/20

29 Jan

I love vanilla ice cream. Yeah, I know…I’m a gym owner and just admitted to loving ice cream. Not just loving ice cream but sometimes craving ice cream.

 

And I love having ice cream, especially after a meal.

 

Whether it’s the sweet tooth or the fat kid inside of me, it’s one thing I really enjoy. But I’m not an idiot about it. I don’t eat ice cream under certain conditions. For instance, if I woke up the morning too heavy or if I’m not going to work out that day then I don’t eat ice cream.

28 Jan

20180129

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

Overhead Squat (3-3-2-2-1-1-1)

20 Minutes to Complete. Increase load each set as possible.

Metcon

Metcon (Time)

22 Minute Time Cap

30-20-10

Thrusters 115/75

Toe 2 Bar

Plyo Push-ups (45 lb plates)

27 Jan

20180128

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

25 Minute Time Cap

5 Rounds For Time

20 Ball Slams 20/15

14 Ring Dips

10 Sumo Deadlift High Pulls 115/75

25 Jan

20180126

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 (3 Sets of 5 Reps)

20 minutes to complete. warm up to 70% before beginning first set of 5. Increase load each set.

Metcon

Metcon (Time)

10 Minute Time Cap

3 Rounds

8 Clean & Jerk 135/95

16 Chest 2 Bar Pull-ups

Athlete=115/75

Rookie=95/65
Add 1 second for each rep not completed.

Metcon

Metcon (AMRAP – Rounds)

Rest 5 minutes before beginning:

Every 3 min for 15 min:

200m Run

4 Bar Muscle-Ups

Athlete: 8 pull-ups

25 Jan

20180126

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 (3 Sets of 5 Reps)

20 minutes to complete. warm up to 70% before beginning first set of 5. Increase load each set.

Metcon

Metcon (Time)

10 Minute Time Cap

3 Rounds

8 Clean & Jerk 135/95

16 Chest 2 Bar Pull-ups

Athlete=115/75

Rookie=95/65
Add 1 second for each rep not completed.

Metcon

Metcon (AMRAP – Rounds)

Rest 5 minutes before beginning:

Every 3 min for 15 min:

200m Run

4 Bar Muscle-Ups

Athlete: 8 pull-ups

25 Jan

20180126

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 (3 Sets of 5 Reps)

20 minutes to complete. warm up to 70% before beginning first set of 5. Increase load each set.

Metcon

Metcon (Time)

10 Minute Time Cap

3 Rounds

8 Clean & Jerk 135/95

16 Chest 2 Bar Pull-ups

Athlete=115/75

Rookie=95/65
Add 1 second for each rep not completed.

Metcon

Metcon (AMRAP – Rounds)

Rest 5 minutes before beginning:

Every 3 min for 15 min:

200m Run

4 Bar Muscle-Ups

Athlete: 8 pull-ups

24 Jan

20180125

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 Jerk (6 sets of 4 reps)

17 Minutes to Complete. Increase load each set. Warm up to 60% of 1RM before attempting first set.

Metcon

Metcon (AMRAP – Reps)

7 Minute AMRAP

2 Deadlift 185/125

2 Lateral Burpees

4 Deadlift 185/125

4 Lateral Burpees

6 Deadlift 185/125

6 Lateral Burpees

8 Deadlift 185/125

8 Lateral Burpees

etc…
RX = 185/125

Athlete = 135/95

Rookie = 95/65

Metcon

Metcon (AMRAP – Rounds)

Rest 5 Minutes Before Beginning

10 Minute EMOM

3 Squat Snatch + 5 T2B

RX = 135/95

Warrior = 115/75

Athlete = 95/65

Rookie = 75/55

Scaled Version of T2B is Knee to Chest or 2x AbMat Situp