I have been receiving requests to help athletes with additional work. We’re going to experiment with this.

There is now an additional section titled “Extra Work” that can be done after class should you like to take part in it. This isn’t required but should help you with strength and stamina.

CrossFit Jacked – CrossFit


Front Squat Warmup (No Measure)

Pigeon Stretch (1 Minute each leg)

5 Air Squats – 3 Sec Pause

10 Mountain Climbers

Squat to Stand w/ Reach + Toe Lift

Wrist Mobility


Front Squat (Work to 1 rep at 85% of your 1RM)

After completing single decrease weight for 2 sets of 2 reps.

Decrease the weight for 2×2 by 25-35 lbs. Same weight across both sets.


Metcon (Time)

20 Minute Time Cap

10 Front Squats (155/105)

100 Double Unders

8 Front Squats (155/105)

80 Double Unders

6 Front Squats (155/105)

60 Double Unders

4 Front Squats (155/105)

40 Double Unders

2 Front Squats (155/105)

20 Double Unders
Do not hit the RX button if you’re doing singles. RX is for Double Unders and below parallel front squats at prescribed weight.

Extra Work

100 AbMat Situps (Time)

Categories: WOD

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