CrossFit Jacked – CrossFit
Warm-up
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
Weightlifting
Front Squat (6-6-4-4-2-2)
Increase load each set working heavy as possible.
Guideline:
6 reps – 70-80%
4 reps – 80-90%
2 reps – 90-100%
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP
75 Slam Balls 20/15
75 Double Unders (150 SIngles=Scaled)
*Rest 2 Minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP
75 Russian KB Swings 53/35
75 Double Unders (150 Singles=Scaled)
* Rest 2 Minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
15 Pull-ups
20 HR Push-ups
25 Goblet Squats 53/35