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Joe // Author

Author based archive
21 Sep

Halftime

CrossFit Jacked – CrossFit

Metcon (Time)

20 Minute Time Cap

30-20-10

Dumbell Power Snatch 50/35

Wallballs 20/14

Directly Into…

10-20-30:

Burpees

Calorie Row

20 Sep

3 Stooges

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

3 Stooges

Partner WOD

40 Minute Cap

100/70 Cal Row

100 Box Jump Overs 24/20

100 Power Snatches 95/65

30 Strict Pull-ups or 10 Rope Climbs (15′)

100 Power Snatches 75/55

100 Box Jump Overs 24/20

100/70 Cal Row
Stagger heats by 3-4 minutes if short on rowers.

19 Sep

Sucker Punch

CrossFit Jacked – CrossFit

Weightlifting

Thruster (17 minutes to build to a heavy 10 rep)

– There is no re-bend of the legs at the finish of the movement

– When going for a 10-Rep, it may be helpful to only take 2-3 attempts at the 10 reps

– As you warm-up at lighter weights, work between 5-6 reps as to not fatigue too much

Metcon

Metcon (Time)

Sucker Punch

15 Minute Cap

21-18-15-12-9

American Kettlebell Swing 53/35

Thrusters 95/65
– With 150 reps, all finishing overhead, it will be helpful to have a break-up strategy established early

– As the saying goes, “break because you planned to, not because you have to”

– There are more reps in the sets of 21 and 18 than there are in the 15-12-9 combined

– Let’s start smart on the 2 big sets and finish strong on the 3 smaller sets

– Aim for 1-2 quick breaks on the sets of 21 and 18 to preserve yourself for the back half

– Once you get to the sets of 15-12-9, see if you can complete those unbroken or with 1 quick break

18 Sep

Knee Slapper

CrossFit Jacked – CrossFit

Weightlifting

BTN Snatch Grip Push Press (1 Heavy Single Followed by 3 Sets of 5 @ 75% of HS)

Work to a heavy single in 10 minutes followed by 3 sets of 5 reps @ 75% of heavy single in 10 minutes.

Total time allotted: 20 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

Knee Slapper

15 Minute AMRAP

50 Overhead Plate Lunges 45/25

200m Farmer Carry 50/35

30 AbMat Sit-ups

400m Row

16 Sep

Slap Happy

CrossFit Jacked – CrossFit

Weightlifting

Power Clean (Complete 5 Singles @ 75% in 7 minutes)

Clean Pull (7 minutes to complete 3 sets of 5 @ 93% of Clean)

Clean Deadlift (7 minutes to complete 3 sets of 5 @ 103% of Clean)

Use clean grip and clean position to deadlift the bar

Metcon

Metcon (3 Rounds for reps)

Slap Happy

5 Minute AMRAP

Buy In: 100 Double Unders

12 Front Squats 95/65

4 Burpee Box Jump Overs 24/20

Rest 5 minutes

5 Minute AMRAP

Buy In: 100 Double Unders

8 Front Squats 115/80

4 Burpee Box Jump Overs 24/20

Rest 5 minutes

5 Minute AMRAP

Buy In: 100 Double Unders

4 Front Squats 135/95

4 Burpee Box Jump Overs 24/20
GENERAL

– 5 minutes on, 5 minutes off in this triplet interval workout

– Double unders are the buy-in, then athletes score will be rounds and reps of front squats and burpee box jump overs

– Looking to complete 3+ rounds on the first two intervals and 4+ rounds on the last interval

DOUBLE UNDERS

– Pick a number or variation you can complete in 2 minutes or less

– Leaves three minutes for scored portion

BURPEE BOX JUMP OVERS

– No need to stand to full extension on top of the box

FRONT SQUATS

– Choose weights you can go unbroken with across each round

LOGISTICS

– If short on space, stagger heats on opposite 5 minute windows

*WOD last performed on June 10th

15 Sep

Crazy Stairs

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (20 minutes to complete 5 sets of 3 @ 73%)

Metcon

Metcon (Time)

Crazy Stairs

20 Minute Time Cap

10 Rounds of “Cindy”

50/35 Calorie Row

30 Power Snatches 115/85

– 1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

– If short on rowers, stagger heats by 4 minutes

RX+ 5 Rounds of Mary in place of 10 x Cindy. Snatches @ 135/95

1 Round of “”Mary”” is: 5 Handstand Push-ups, 10 Alternating Pistols, and 15 Pull-ups
POWER SNATCHES

– Choose a barbell weight that you could cycle for 10+ reps when fresh

– Within the workout, these will likely be completed in small sets or quick singles

14 Sep

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

WZA Qualifier – Event #1

9 Minute AMRAP

3 Hang Power Snatches 75/55

3 Overhead Squats 75/55

30 Double Unders
Add 3 repetitions to each of the barbell movements (3/3/30, 6/6/30, 9/9/30, 12/12/30… etc..) at the conclusion of each round.

13 Sep

Frontier 400

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Frontier 400

Partner WOD

35 Minute Time Cap

100 Burpee Pull-ups

100 Front Squats 135/95

100 Toes 2 Bar

100 American KB Swings 53/35

12 Sep

CrossFit Jacked – CrossFit

Weightlifting

Overhead Squat (20 minutes to complete 5 sets of 3 @ 65%)

Metcon

Metcon (3 Rounds for reps)

Frank the Tank

5 Minute AMRAP

Buy In: 50 Wall Balls

12 Deadlifts 185/135

12 Lateral Burpees

Rest 5 Minutes

5 Minute AMRAP

Buy In: 35 Wall Balls

9 Deadlifts 225/155

9 Lateral Burpees

Rest 5 Minutes

5 Minute AMRAP

Buy In: 20 Wall Balls

6 Deadlifts 275/185

6 Lateral Burpees

RX+ = 225/155, 275/185, 315/205
The score for each section is total reps of deadlifts and lateral burpees

WALLBALLS

– Wallballs should take no longer than 2:30, 2:00, and 1:00 respectively

– Adjust number or stick to a time cap to allow enough time on the scored portion of today’s workout

DEADLIFTS

– Choose weights on the deadlifts that you can complete unbroken for the first set of each round, and within 2 sets from there on out

– Whenever there is rest built into a workout, we’re looking to keep moving for as much of the work station as possible

– Let’s aim for large sets of wallballs and deadlifts today, as these are the movements that we’d stop moving on

– With the wallball number and rep number dropping over the 3 parts, let’s aim to improve your rounds and reps with each

11 Sep

30 Rock

CrossFit Jacked – CrossFit

Weightlifting

Shoulder Press (20 minutes to complete 5 sets of 3 reps)

this is a strct press. increase load each set working to a heavy triple.

Begin first set of 3 @ 65% and increase as you’re able.

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Rock

20 Minute AMRAP

30 American KB Swings 53/35

30 Push Presses 95/65

21/15 Cal Row

30 Toes to Bar
stagger heats by 3 minutes if short on rowers