Mobile, AL CrossFit
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August 2018 // Archive

Date based archive
31 Aug

CrossFit Jacked – CrossFit

Saved by the Barbell (AMRAP – Reps)

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans

Women: 14-lb. ball, 75-lb. deadlifts and cleans

Metcon (No Measure)

Kids WOD

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of gorilla deadlifts

1 minute of med-ball sit-ups

1 minute of db hang power cleans

Rest 1 minute

Dodgeball/basketball will be used for wall balls and sit-ups

30 Aug

Run For It

CrossFit Jacked – CrossFit

Warm-up

CF Jacked Warmup 3 (No Measure)

500m Row

10 Air Squats

30 Sec Dead Hang From Pullup Bar

10 Good Mornings

10 Hang Power Cleans

5 Burpees

Weightlifting

Power Clean (17 minutes to work to a 1RM)

Metcon

Metcon (Time)

Run For It

400m Run

30 Pull-ups

400m Run

30 Push Press 135/95

RX+ Chest to Bar Pull-ups and Push Press 155/105

29 Aug

Double Down

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

Back Squat (20 minutes to work to a 5RM)

Metcon

Handstand Push-up Progressions (No Measure)

Phase 1: Start in downward dog position and place bodyweight on shoulders. Perform 5 sets of 5 reps.

Phase 2: If Phase 1 is too easy, stack weight plates to desired height and perform 5 sets of 5 reps.

Phase 3: Using box, place yourself in pike position and perform 5 sets of 5 reps.

Phase 4: HSPU performed on wall with 5 sets of 5 reps. Do not use ab-mats for support. Goal today is to improve skill and overall shoulder strength.

Note: If you’re using the wall, HSPU are to be performed strict, no kipping.

Max Deficit Handstand Push-up (Distance)

Using weight plates, work to a max-deficit handstand push-up on wall.

Measure in inches from floor to top of plate.

Metcon (AMRAP – Rounds and Reps)

Double Down

8 Minute AMRAP

20 Double Unders

15 HR Push-ups

10 Overhead Squats 95/65

28 Aug

Mesmerized

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Mesmerized

40 Minute Time Cap

Cal Row 30/24

50 Thrusters 95/65

12 Burpee Box Jumps 24/20

10 Atomic Sit-ups 45/25

60 Hang Power Cleans 95/65

12 Burpee Box Jumps 24/20

10 Atomic Sit-ups 45/25

70 Wall Balls 20/14

12 Burpee Box Jumps 24/20

10 Atomic Sit-ups 45/25

Cal Row 30/24

27 Aug

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

Shoulder Press (15 minutes to work to a 1RM)

this is a strict press

Shoulder Press (15 minutes to work to a 1RM)

this is a strict press

Metcon

10 to Slim (AMRAP – Reps)

10 1-minute rounds of:

10 Lateral Burpees

Max Reps of Power Snatches 115/75

Rest 2 minutes between rounds

RX+: Power Snatch 135/95

26 Aug

Wood Shed

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 Ladder (AMRAP – Reps)

Do 5 sets or 75 pull-ups, whichever comes first!

#1 – Do 1 pull-up, rest, do 2 pull-ups, rest, and so on until you can’t complete the next set.

Your rest should be the same between each set. No more than 20-30 seconds!

Once you can’t complete the next set start over with a new set beginning at 1 and then so on.

Example:

Set #1 – 1, 2, 3, 4, 5, 6, 7, 8, 5 = 41

Set #2 – 1, 2, 3, 4, 5, 6, 6 = 27

Set #3 – 1, 2, 3, 4, 5, 6, 5 = 26

TOTAL = 94

Don’t quit in the middle of a set because you hit 75. Finish the set.

Metcon

Metcon (Time)

20 Minute Time Cap

21-15-9

Front Squats 135/95

Toe 2 Bar

*at the end of each round perform 50 double unders

24 Aug

Driven

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Reps)

14 Minute Partner EMOM

Minute 1 – 12 Thrusters 95/65

+ Lateral Burpees for remainder of minute

Minute 2 – Rest (one partner working on the minute for 7 rounds each); scored by total combined burpee reps
rest 3 minutes after EMOM is complete

Metcon (AMRAP – Reps)

15 Minute Partner EMOM

Partner A Max Wall Balls 20/14; minute 1 –

Partner B Max Box Jumps 24/20

then they switch for minute 2, then minute 3 is a rest interval

(scored by total combined reps)

23 Aug

CrossFit Jacked – CrossFit

Warm-up

CF Jacked Warmup 3 (No Measure)

500m Row

10 Air Squats

30 Sec Dead Hang From Pullup Bar

10 Good Mornings

10 Hang Power Cleans

5 Burpees

Weightlifting

Push Jerk (3 sets of 3 reps – 17 minutes to complete)

Use heaviest weight you can for each set.

Metcon

Metcon (Time)

It’s A Drag

20 Minute Time Cap

Buy In: Sled Push/Pull to pole and back 185/125

then

3 Rounds

25 HR Push-ups

18 Box Jumps 24/20

11 Front Squats 115/75

then

Cash Out: Sled Push/Pull to pole and back 185/125

22 Aug

Ballistic

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 (20 minutes to work to a 5 rep max)

Metcon

Double Under EMOM: 10 Minutes (AMRAP – Rounds)

If you can perform:

Less than 10 Unbroken- Do 5 reps per minute

11-34 Unbroken-Do 10 reps per minute

35-49 Unbroken-Do 20 reps per minute

>50 reps Unbroken-Do 30 reps per minute
If you’ve performed each round successfully in the past, add 5 reps to each minute from last workout.

Metcon (AMRAP – Rounds and Reps)

Ballistic

8 Minute AMRAP

10 Hang Power Cleans 135/95

7 Push Press 135/95

10 Burpees