Increase your strength and explosiveness with the plyo-pushup.
Take your bodyweight training to the next level!
20170212
CrossFit Jacked – CrossFit
10 min. EMOM/Helen Primer (AMRAP – Rounds)
Even- 5 strict Pullups (scale w/ ring rows or banded pullups)
Odd- 5 Russian KB swings + 5 American Swings 53/35
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
4 Reasons You Won’t Sign Up For The CrossFit Open In 2017
I can give you a thousand reasons why you should sign up for the CrossFit Open in 2017.
But here are 4 reasons you’re not going to do it anyway.
6 Quick Tips to Burn Fat Fast
Want to know the keys to losing weight? Here are six action steps you can begin applying today!
How to Humble Shoulder Pain
If you’re like me and exercise frequently, it’s very frustrating to have to work around shoulder pain. Learn how you can help eliminate the pain with this simple step.
Learn the secret to humbling shoulder pain. Continue reading “How to Humble Shoulder Pain”
20170209
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 sets of 3 – increase load each set)
record heaviest load. in comment section record your buildup sets.
Metcon
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Join Us For “WOD U Be My Valentine?”
Join us on Saturday, February 18th at 6 pm for “WOD U Be My Valentine?” Proceeds benefit LifeSouth Community Blood Centers here in Mobile.
After the workout, you can donate blood in the LifeSouth bus and help save lives! Continue reading “Join Us For “WOD U Be My Valentine?””
20170208
CrossFit Jacked – CrossFit
Warm-up
Back Squat Warmup (No Measure)
Dragon Pose (1 Min Each Leg)
2 Rounds:
10 Good Mornings (Empty Bar)
10 Air Squats
5 Tuck Jumps
Weightlifting
Back Squat (4 sets of 3 reps-same weight across)
increase load from 3 weeks ago.
Metcon
Korbin (Time)
30 Minute Time Cap
21 Box Jumps 24/20
20 Push Press 115/75
19 Sumo Deadlift High Pulls 115/75
18 Abmat Situps
17 Thrusters 115/75
16 Back Rack Lunges 115/75
15 Toe 2 Bar
14 American KB Swings 53/35
13 Power Cleans 115/75
12 Hand Release Burpees
11 Push Jerks 115/75
10 DB Power Clean 50/35
9 Front Squats 115/75
8 Lateral Burpees
7 Handstand Pushups
6 Man Makers 50/35
5 Power Snatch 115/75
4 Atomic Situps 45/25
3 Bar Muscle Ups
2 RIng Muscle Ups
1 Hundred Meter Plate Run 45/25
20170207
CrossFit Jacked – CrossFit
Warm-up
CF Jacked-Thruster Warmup (No Measure)
2 Rounds (NFT)-Bar Only
10 Hang Power Cleans
10 Front Squat
10 Push Press
Weightlifting
Thruster (3 Rep Max)
February Benchmark! Starts from ground.
Metcon
February 2017 (Time)
3 Rounds
30 Ball Slams 20/15
30 Hand Release Pushups
30 Wall Balls 20/14
30 OH Plate Lunges 45/25
20170206
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
Power Snatch+Hang Snatch+2OHS (1+1+2)
Athlete to perform 1 power snatch, 1 hang snatch (squat) plus 2 overhead squats. Touch and Go!!!
Metcon
Joseph (AMRAP – Rounds and Reps)
8 Minute AMRAP
Calorie Row 30/21
15 Left DB Power Snatches 50/35
15 Right DB Power Snatches 50/35
3 Ring Muscle Ups
Scaled Muscle Up is 6 C2B or 9 Strict Pullups
Dyar (AMRAP – Rounds and Reps)
Rest 4 Minutes After 1st AMRAP
8 Minute AMRAP
23 Abmat Situps
23 Overhead Squats 95/65
23 Mountain Climbers