Mobile, AL CrossFit
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June 2020 // Archive

Date based archive
09 Jun

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Burpee Test

1 Minute Time Cap

12 Bar Facing Burpees

–rest 5 minutes before beginning WOD–
This test is performed to help you determine if you are able to complete the RX version of today’s WOD.

If unable to complete the 12 bar facing burpees within 1 minute you will use whatever number of burpees achieved as the buy in for each AMRAP today.

i,e. complete 8 bar facing burpees and you will do 8 bar facing burpees each round before beginning the lunges.

Metcon (AMRAP – Reps)

Jumpin, Jumpin

On a Running Clock @ 0:00

Every 3 mins (30 mins) for 10 Rounds

AMRAP 2:00

12 Bar Facing Burpees

Max Reps Step Back lunge 95/65

Rest 1 Minute

–rest 5 minutes after workout is completed and perform an 800m Run
Interval sprint style workout. Come out of the gate hot on the burpees and move steady with the step back lunges. It will burn and that’s ok just fight to keep the legs moving. When it’s time to run just know that the legs will be fatigue so the first 100m will be all about getting your legs under you.

Front rack or back rack allowed on lunge portion. Keep the legs stepping back and pause at the top of each rep so the legs don’t blow up. Don’t stop moving on step back lunges.

The Scaling aim is for athletes to finish the burpees under 1:00. Weight on lunges should be light and non stop on movement.

800m Run (Time)

Max Effort 800m Run
Please run on pavement (around building) and stay off the grass to prevent tracking dirt into the gym.

If raining hard, sub with 1000m Row.

Be ready for the legs to be shaky on the run. Start off that first 100m feeling the pace out and make the adjustments as you go.

08 Jun

CrossFit Jacked – CrossFit

Weightlifting

Clean Deadlift (3 sets of 3 reps @ 103% of Clean in 7 minutes)

Use clean grip and clean position to deadlift the bar

Clean Pull (3 sets of 3 reps @ 95% of Clean in 7 minutes)

Clean and Jerk (3 Singles @ 77% in 6 minutes)

catch in squat

Metcon

Metcon (2 Rounds for reps)

Here We Go Again

2 sets

8min Amrap

1000m/800m Row or 50/36 Bike Buy In

– Into –

2-4-6-8-10. . .

Dumbbell Box Step Up

M- 50s/24’’

F-35s/20’’

Push Ups

– rest 2:00 b/t sets –
You will hold a dumbbell in each hand for this workout on the box step ups.

Dumbbells should remain by your side and not placed on your shoulders.

If short on dumbbells, use kettlebells.

2nd heat will begin at 5 minute mark.

You will score each round for stepups and pushups completed.

07 Jun

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (5 sets of 3 @ 78% in 20 minutes)

follow each set with 3 box jumps

Metcon

Metcon (2 Rounds for time)

9 Minute Cap

3 Rounds

24 Wall Balls 20/14

12 Toes 2 Bar

6 Power Cleans 135/95

Rest 5 Minutes then Repeat the Above

RX+ Power Cleans 185/125

record time it takes to complete each 3 round interval
– target time per round is 2 minutes

– Wall balls should be done unbroken or 2 sets minimum. Remember to breath through the motion

– Goal for T2B is unbroken. If you struggle with T2B then make sure to break them up into 2 sets sooner then later.

– Singles on Power Cleans is a safe and efficient strategy to keep you moving. Look to hit a rep every 5-8 secs

06 Jun

Wannabe

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Wannabe (7,000 meters)

2000m Row easy/moderate

-Rest 1 minute-

200m Row Fast

Rest 3:00

1600m easy/moderate

-Rest 0:60-

200m fast

Rest 3:00

1200m easy/moderate

-Rest 0:60-

200m fast

-Rest 3:00-

800m moderate

-Rest 0:60-

200m fast

-Rest 3:00-

400m moderate

-Rest 0:60-

200m fast

05 Jun

MMMbop

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

MMMbop

Partner WOD

50 Minute Cap

1000m Row

40 Ring Muscle Ups

-rest 3:00-

1000m Row

30 Power Cleans 205/145

-rest 3:00-

1000m Row

20 Rope Climbs
substitute (scaled option)

– Ring Muscle Ups: Bar Muscle ups / Burpee C2B / Burpee Pull-ups

04 Jun

Opposite Day

CrossFit Jacked – CrossFit

Weightlifting

Overhead Squat (1 Single @ 85%, 2 sets of 2 @ 75% – 14 min)

record the sets of 2

Power Snatch (4 Singles @ 82% in 6 minutes)

Metcon

Metcon (Time)

Opposite Day

20 Minute Cap

30-20-10

Hang Power Snatch 95/65

Push-ups

Directly Into…

10-20-30

Hang Clean & Jerks 115/85

Burpees

RX+: Sub 21-15-9 HSPU for Push-ups. Burpees remain same.

03 Jun

Farmhand

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (3 Singles @ 72% in 8 minutes)

catch in squat

Power Clean & Push Jerk (4 Singles @ 82% of Power Clean in 10 minutes)

Metcon

Metcon (Time)

Farmhand

20 Minute Cap

5 Rounds

30 Overhead Plate Lunges 45/35

200m Single Arm Farmer Carry 50/35

30 Abmat Sit-ups

RX+: 20 Overhead Barbell Lunge 115/85
The one movement that will likely have the biggest impact on your score will be the farmers carry

urning this farmers walk into more of a farmers shuffle can take significant seconds off your final time after the 5 rounds

02 Jun

Hellhole

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Hellhole

85 Single Arm Devils Press 50/35

“2-2-2-3” Intervals Style:

35 Double Unders

5 Lateral Dumbbell Burpees

Max Devil’s Press in Time Remaining

As a recap, the workout flows as follows:

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 3

Rest 3 Minutes

then repeat cycle…
set clock to 33 minutes

01 Jun

Space Cadet

CrossFit Jacked – CrossFit

Weightlifting

Snatch (3 Singles @ 77% in 8 minutes)

Snatch Pull (3 sets of 3 @ 95% of Snatch in 6 minutes)

Snatch Grip Deadlift (3 sets of 3 @ 103% of Snatch in 6 minutes)

Metcon

Metcon (Time)

Space Cadet

18 Minute Cap

21-18-15-12-9-6-3

Front Squats

200m Run

RX: 95/65 – RX+155/105
recommend having at least 21 squats unbroken when fresh at selected barbell weight

If you’re not quite there, reducing the weight or the reps will allow you to get the right stimulus