Month: September 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

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 (Complete 4 sets of 6 reps. – 15 minutes)

Find 6 rep max and maintain weight for 4 sets across.

Metcon

9/11 Tribute WOD (Time)

1001 Meter Row

11 Box Jumps 30/24

11 Thrusters 125/85

11 Burpee Chest to Bar Pull-ups

11 Power Cleans 170/120

11 HSPUs

11 KB Swings 53/35

11 Toes to Bar

11 Deadlifts 170/120

11 Push Jerks 110/75

1000 Meter Run
The WOD, originally attributed to CrossFit Bel Air (via the CrossFit forum in 2013) then modified to include Push Jerks, is symbolic of the US terrorist tacks of September 11, 2001. The 1001 meter row and 1000 meter run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked. (The 2001 meter row at beginning of workout has been excluded and KB Swings have been scaled.)

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

25 Minute Time Cap

3 Rounds For Time

300m Row

20 Wall Balls 20/14

10 Pull-ups

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Partner WOD

45 Minute Time Cap

3 Rounds

26 Power Snatches 95/65

40 Burpees

400m Run Together

26 Sumo DL High-Pulls 95/65

40 Toe 2 Bar

One partner works at a time.

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 & Push Jerk EMOM (Build to a heavy 2 rep.)

10 Minute EMOM – Complete 2 sets of 1 Power Clean and 1 Push Jerk for 10 minutes
5 minutes to find your 2 rep Power Clean and Push Jerk before beginning EMOM.

Weightlifting

Front Squat (1-2-3-4-5)

Work to a heavy load each set. 17 minutes to complete.

Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP

Max Effort Thrusters 95/65

400m Run

Every time you break on thrusters you must begin the 400m run. Score is total thrusters completed within 10 minutes.

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 (3-3-3-3-3-3, 17 Minutes to Complete)

Complete 6 sets of 3 reps. Go heavy as possible for all 6 sets. Record heaviest load

Metcon

Metcon (AMRAP – Rounds and Reps)

16 MInute AMRAP

20 Wall Balls

16 American KB Swings 53/35

12 Box Jumps 24/20

8 Hand-Release Pushups

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

2x Power Snatch EMOM (1 set of 2 Reps Every Minute on Minute)

5 Minutes to Build Up to a Heavy 2 Rep Touch-N-Go Power Snatch

Then Perform 2 Rep Touch-N-Go EMOM For 10 Minutes

Back Squat (4 sets of 3 reps – same weight across – 17 minutes)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

Buy In: 10 Barbell Rollouts (Scaled: 20 Weighted Situps)

30 Pistols

15 Power Snatches 115/75

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Clean and Jerk (Find Your 1RM – 17 Minutes to Complete)

Metcon

September 2017 (Time)

25 Minute Time Cap

10 HSPU

20 Power Cleans 115/75

30 Toe 2 Bar

40 Front Squats 95/65

50 Burpees

60 Sumo Deadlift High Pulls 75/55

CrossFit Jacked – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit Jacked – CrossFit

Metcon (Time)

30 Minute Time Cap

4 Rounds

25 Push Press 95/65

50 Calorie Row

100 Double Unders

CrossFit Jacked – CrossFit

Metcon (AMRAP – Reps)

Partner WOD:

Teams of 2

26 Minute AMRAP

Partner 1 Runs 400m

Partner 2 does AMRAP Clean + Jerk 135/95 until Partner 1 gets back

Switch partners and repeat

Partner 1 Runs 400m

Partner 2 does AMRAP Back Squats 135/95 with barbell from floor

Switch and repeat

Partner 1 Runs 400m

Partner 2 does AMRAP Double Unders (2 to 1 singles)

Switch and repeat

Partner 1 Runs 400m

Partner 2 does AMRAP Burpees

Switch and repeat

Partner 1 Runs 400m

Partner 2 does AMRAP American KB Swings

Switch and repeat

Each rep counts as 1 pt. Total of all points in all rounds

If all rounds are completed in the 26 minutes, start over from the top and go until time is up.