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 at same weight across.)
Metcon
Metcon (Time)
20 Minute Time Cap
5 Rounds For Time
8 Power Cleans 135/95
10 Push Jerks 135/95
12 Lateral Burpees