Mobile, AL CrossFit
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January 2020 // Archive

Date based archive
31 Jan

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

35 Minute AMRAP

400m Run to Begin Workout

then…

100 Wall Balls 20/14

100 Double Unders

100 HR Push-ups

100 Push Press 95/65

100 Goblet Squats

***200m run after each movement***
Example:

Run only the 400m once.

then team performs 100 Wall Balls followed by 200m run then 100 double unders followed by 200m run, etc.

After completing first round start back over with 100 wall balls.

30 Jan

Buckle Up

CrossFit Jacked – CrossFit

Weightlifting

2 Front Squats + Thruster (Work to a heavy complex in 20 min)

Perform 2 front squats and then 1 full thruster.

Think of it as 3 front squats into a push press.
bar comes from rack

Metcon

Metcon (Time)

Buckle Up

16 Minute Cap

500m Row/Erg or 25/18 Bike

30 Hang Squat Cleans 115/85

500m Row/Erg or 25/18 Bike

30 Push Press 115/85

RX+ 135/95

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Wall Balls (12 Seconds)

2) Wall Taps (48 Seconds)

-Squat without med ball (air squat) – stand and reach to touch wall as high as you can

-Active Recovery – Slow, Continuous Movement (No Stopping)

29 Jan

Paw Patrol

CrossFit Jacked – CrossFit

Weightlifting

Snatch Complex EMOM (1 Complex Every Minute for 10 Minutes)

Power Snatch+Hang Squat Snatch+Overhead Squat
5 minutes to warm up to working weight

Metcon

Metcon (AMRAP – Rounds and Reps)

Paw Patrol

15 Minute AMRAP

60 Double Unders

20 Toes to Bar

10 Power Snatches 115/75

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Dumbbell Power Snatch Right Arm (5 Reps) 50/35

-Max 10 seconds to complete

2) Overhead Dumbbell Hold Right Arm (10 Seconds)

-at the top of rep 5 of the Dumbbell Snatch

3) Dumbbell Power Snatch Left Arm (5 Reps)

-Max 10 seconds to complete

4) Overhead Dumbbell Hold Left Arm (10 Seconds)

-at the top of rep 5 of the Dumbbell Snatch

Rest 20 sec

(max score of 50)

28 Jan

Opening Day

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Opening Day

35 Minute Cap

21-15-9

Barbell Rollouts

Wall Balls 20/14

Pull-ups

Thrusters 95/65

Box Jumps 24/20

American KB Swings 53/35

Burpees

Sumo DL High Pulls 95/65

***50 Double Unders after each round***

27 Jan

Buckle Up

CrossFit Jacked – CrossFit

Gymnastics

Weighted Pull-ups (17 minutes to complete 6 sets of 6)

same weight across

Pull-Up Progressions (No Measure)

Beginner: Toe-Assisted Pull-ups (off box) with Negative (complete 5 sets of 5 reps)

Intermediate: Chin-Ups 5 Sets of 5 Reps

Advanced (Must Have 5 Strict Pull-ups within 60 sec): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.

Metcon

Metcon (3 Rounds for reps)

Buckle Up

5 Minute AMRAP

20/14 Cal Row

50 AbMat Sit-ups

Max Air Squats

5 minute rest

5 Minute AMRAP

20/14 Cal Row

50 Air Squats

Max AbMat Sit-ups

5 minute rest

5 Minute AMRAP

20/14 Cal Row

25 Air Squats

25 AbMat Sit-ups

Max HR Push-ups
score is total max reps. record each AMRAP.

If multiple heats are needed, go as follows:

Heat 2: Start at 3 minutes

Heat 3: Start at 7 minutes

25 Jan

Spike Ball

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

20 Minute Cap

3 Rounds

100′ Walking Lunge (length of rig, down and back 2x)

20 Slam Balls 20/15

100′ Walking Lunge

20 Slam Ball Squats 20/15

*slam ball squats – hold ball wherever comfortable and treat like a goblet squat

24 Jan

Group Hug

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Person Team

30 Minute AMRAP

5 Toes to Bar

50 Double Unders

5 Hang Power Snatches

Weight Increases Every 6 Rounds (3x Per Teammate):

Weight 1: 45/35

Weight 2: 75/55

Weight 3: 95/65

Weight 4: 115/85

Weight 5: 135/95 (AMRAP)

The first athlete will complete all three stations before the next athlete begins their round

23 Jan

Crash Test

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (20 min to build to a 1RM)

Metcon

Metcon (Time)

Crash Test

20 Minute Cap

1,500 Meter Row/Erg or 75/54 Cal Bike

30 Deadlifts 205/145

45 Lateral Barbell Burpees

RX+ Deadlift 245/165

22 Jan

Ab-sured

CrossFit Jacked – CrossFit

Weightlifting

Snatch (20 minutes to work to a 1RM)

Metcon

Metcon (Weight)

Ab-sured

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups

23/16 Cal Row/Erg or 16/12 Cal Bike

6 Barbell Strict Presses

*Build in Strict Press Weight
GENERAL

Combining strength and conditioning in today’s interval workout

Over the 6 rounds, we’ll build to a heavy set of 6 barbell strict press

Every 3 minutes, athletes will quickly work through the sit-ups and bike calories before getting a shot on the barbell

There is no score as far as time goes, but the 3-minute windows are there to keep the sense of urgency high

Our score today is the heaviest set of 6 strict presses completed

These rounds are ideally completed in less than 2:30, giving athletes time to rest and change out barbell weights

Adjust reps or calories as needed to preserve rest

BARBELL STRICT PRESS

The barbell will start from the floor, meaning it should be a weight athletes can clean

These 6 reps are designed to be completed unbroken

There is the option to stay at the same challenging load across or to build in weight every round

Plan out the weights and plates you’ll need beforehand, which makes these rest periods between intervals more efficient

**Stagger heats by 2 minutes if short on machines.

21 Jan

CrossFit Jacked – CrossFit

Metcon

Tuder (Time)

40 Minute Time Cap

3 Rounds

19 Burpee Box Jump Overs 24/20

87 Double Unders

31 Wall Balls 20/14

20 Push Jerks 135/95

19 Back Squats 135/95

* Officer Tuder was born “1987” and was “31” years of age when he was tragically killed in “2019”.
WOD last performed Jan 26, 2019