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 (10 sets of 3 reps at 75% of 1RM)
30 Minutes to Complete
We’ll be performing the back squat portion of the Burgener Squat program over the next few months.
We’ll throw in a 1RM attempt every 4 weeks to measure our success.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
10 Deadlifts 225/155
15 Box Jumps 24/20
400m Run
Extra Work
Metcon (No Measure)
Superset for 3 Rounds
15 Ring Rows
10 Strict Chin-ups