Month: August 2017

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Shoulder Press (Find a 1RM)

this is a strict press. no dip!

Metcon

Metcon (AMRAP – Rounds and Reps)

5 MInute AMRAP

7 Push Press 135/95

7 Toe 2 Bar

then rest 2 minutes

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

15 American KB Swings 53/35

10 Box Jumps 24/20

then rest 2 minutes

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

50 Double Unders

25 Wall Balls 20/14

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 (Find Your 3 Rep Max)

Metcon

Metcon (Time)

20 Minute Time Cap

25-20-15

Back Squats 135/95

Lateral Burpees

Ring Dips

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

Pull-Up Progressions (No Measure)

Beginner: Negatives 5 sets of 5 Reps (work up to 5-second hold)

then 5 sets of 5 banded pull-ups – (banded pull-ups must be strict – think slowed and controlled-least band resistance as possible)

Intermediate: Chin-Ups 5 Sets of 5 Reps then perform 5 sets of 5 negatives with a 5-second hold.

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

Weighted Pull-ups (Find your 6 rep max and complete 3 additional sets)

complete 4 sets of 6 reps, same weight across using 6RM weight

Metcon

Metcon (AMRAP – Rounds and Reps)

17 Minute AMRAP

10 DB Snatches 50/35

20 Pullups

30 Double Unders

CrossFit Jacked – CrossFit

Warm-up

CF Jacked – Deadlift Warmup (No Measure)

3 Rounds (NFT)

10 Good Mornings (Bar Only

10 Air Squats

Toe Touch w/ Barbell (20 sec hold)

Weightlifting

Deadlift (17 MInutes to Find Your 1RM Deadlift)

Metcon

August 2017 Benchmark (Time)

25 Minute Time Cap

Buy In: 500m Row

30 Ball Slams 20/15

10 Atomic Situps 45/25

30 Deadlifts 225/155

20 Ball Slams 20/15

8 Atomic Situps 45/25

20 Deadlifts 225/155

10 Ball Slams 20/15

6 Atomic Situps 45/25

10 Deadlifts 225/155

Cash Out: 500m Row

CrossFit Jacked – CrossFit

Warm-up

CF Jacked-Clean Warmup (No Measure)

Wrist Mobility then:

2 Rounds

5 Hang Power Cleans (Start at Hip)

5 Hang Power Cleans (Start at Mid-Thigh)

5 Power Cleans (Start at Bottom)

5 Hang Cleans (Start at Hip)

5 Hang Cleans (Start at Mid-Thigh)

5 Cleans (Start at Bottom)

Weightlifting

Power Clean + Hang Clean + Split Jerk (Work to a heavy complex.)

Remember, the hang clean you catch in the squat.

Metcon

Metcon (Time)

24 Minute Time Cap

2 Rounds

500m Row

30 HR Pushups

25 Toe 2 Bar

20 Front Squats 115/75

15 Power Cleans 115/75

CrossFit Jacked – CrossFit

Metcon (Time)

20 Minute Time Cap

15 Thrusters, 95/65 lbs

30 Row Calories

90 Double Unders

30 Row Calories

15 Thrusters, 95/65 lbs

CrossFit Jacked – CrossFit

Metcon (Time)

Partner WOD

60 HSPU

60 Toe 2 Bar

120 Double Unders (240 Singles=Scaled)

60 Push Press 115/75

60 Abmat Situps

60 HR Pushups

60 Front Squats 115/75

60 American KB Swings 53/35

60 Wall Balls 20/14

60 Pull-ups

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 (Find A 10 Rep Max)

Metcon

Metcon (Time)

20 Minute Time Cap

20 Squat Cleans 135/95

20 Push Press 135/95

20 Squat Cleans 135/95

20 Lateral Burpees

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

Pull-Up Progressions (No Measure)

Beginner: Negatives 5 sets of 5 Reps (work up to 5-second hold)

then 5 sets of 5 banded pull-ups – (banded pull-ups must be strict – think slowed and controlled-least band resistance as possible)

Intermediate: Chin-Ups 5 Sets of 5 Reps then perform 5 sets of 5 negatives with a 5-second hold.

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

Weighted Pull-ups (same weight each set)

Buld to a 6 rep max then perform 3 additional sets at same weight.

Metcon (AMRAP – Rounds and Reps)

16 MInute AMRAP

10 Pull-ups

15 American KB Swings 53/35

20 Box Jumps 24/20

CrossFit Jacked – CrossFit

Warm-up

CF Jacked-Clean Warmup (No Measure)

Wrist Mobility then:

2 Rounds

5 Hang Power Cleans (Start at Hip)

5 Hang Power Cleans (Start at Mid-Thigh)

5 Power Cleans (Start at Bottom)

5 Hang Cleans (Start at Hip)

5 Hang Cleans (Start at Mid-Thigh)

5 Cleans (Start at Bottom)

Weightlifting

Ching-A-Ling Complex (Work to the heaviest complex possible.)

3 Hang Cleans + 2 Front Squats + 1 Split Jerk

Metcon

Metcon (Time)

20 Minute Time Cap

75 Double Unders (Scaled=150 Singles)

30 Deadlifts 135/95

200m Run

30 Hang Power Cleans 135/95

200m Run

30 Deadlifts 135/95

75 Double Unders (Scaled=150 Singles)