CrossFit Jacked – CrossFit


Shoulder Warmup (No Measure)


PVC Pass Throughs

Around the Worlds

6-4-2(empty barbell)

Back Squats

Snatch Grip Push Press

Overhead Squats


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

Categories: WOD

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