Friday the 13th

CrossFit Jacked – CrossFit

 

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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 (5 sets of 5 reps. Same weight across.)

shoot for 75-80% of 1RM

Friday the 13th (Time)

20 Minute Time Cap

4 Rounds

13 Chest 2 Bar Pull-ups

13 Power Snatches 115/75

13 Overhead Squats

then…

500m Row

BoomStick

CrossFit Jacked – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Power Snatch + Squat Snatch (Build to a heavy complex. 17 minutes to complete.)

Metcon

Metcon (AMRAP – Rounds and Reps)

Boomstick

20 Minute AMRAP

400m Run

20 Atomic Sit-ups 45/25

10 Power Cleans 135/95

Brutessa

CrossFit Jacked – CrossFit

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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 (4 sets of 6 reps. Use heaviest load each set.)

20 minutes to complete.

Metcon

Metcon (AMRAP – Rounds and Reps)

Brutessa

Death by Deadlift (225/155) and Lateral Burpee

1-2-3-4-5-6…10+

Begin with 1 deadlift and 1 lateral burpee in the first minute. Increase by 1 rep each minute. Keep increasing until you can’t complete the work in 1 minute.

If you don’t make it to the 10-minute mark in time, complete 10 rounds as close to a minute per round as possible.

In other words, everyone is to complete 10 rounds. For those who complete each of the first 10 rounds in the allotted time, you will continue until failure.

WOD 4.11

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WOD 4.10

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run

 

  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles

 

  1.  10-9-8-7-6-5-4-3-2-1

Burpees

Situps

 

  1.  12 minute amrap

200m run

15 squats

15 push-ups

 

  1.  7 min burpees

 

  1.   4 rounds

20 squats

15 push-ups

1 v-ups

 

  1.  4 rounds

1 min each

Shuttle run

Lunges

Burpees

1 min rest at the end of each round

 

   

  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups

 

  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees

 

Looking forward to cooler weather and sweatpants,

Kimberly

Benchmark Tuesday

CrossFit Jacked – CrossFit

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Warm-up

Shoulder Warmup (No Measure)

10-5-3

PVC Pass Throughs

Around the Worlds

6-4-2(empty barbell)

Back Squats

Snatch Grip Push Press

Overhead Squats

Weightlifting

Shoulder Press (17 minutes to work to a 3RM)

this is a strict press

Metcon

Power-Puff Girl (AMRAP – Reps)

15 Minute AMRAP

5 Wall Balls 20/14

5 Box Jumps 24/20

10 Wall Balls 20/14

10 Box Jumps 24/20

…

Increase reps by +5 every round

Member Monday: Will Smith

Winner of our most recent transformation challenge, we had a chance to chat with CF Jacked’s very own, Will Smith.  

 

After battling back from a serious work-related injury, Will discusses his comeback and what it’s like being part of a great community of ordinary people at CrossFit Jacked.

Continue reading “Member Monday: Will Smith”

Nurse Doom

CrossFit Jacked – CrossFit

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Warm-up

CF Jacked-Clean Warmup (No Measure)

Wrist Mobility then:

2 Rounds

5 Hang Power Cleans (Start at Hip)

5 Hang Power Cleans (Start at Mid-Thigh)

5 Power Cleans (Start at Bottom)

5 Hang Cleans (Start at Hip)

5 Hang Cleans (Start at Mid-Thigh)

5 Cleans (Start at Bottom)

Weightlifting

Power Clean+Front Sqt+Jerk 1+3+1 (17 Minutes to Work to a Heavy Complex)

Perform 1 power clean, 3 front squat and 1 push jerk

Metcon

Metcon (Time)

Nurse Doom

20 Minute Time Cap

30-20-10

Thrusters 115/75

Toe 2 Bar

HR Push-ups

Filthy Fifty (Amped Up)

CrossFit Jacked – CrossFit

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Metcon

Metcon (Time)

Filthy Fifty (Amped Up)

2 Person Teams

45 Minute Time Cap

50 Cal Row

50 Lateral Burpees

50 Air Squats

50 Hang Power Cleans 115/75

50 Atomic Situps 45/25

50 Lateral Burpees

50 Deadlifts 115/75

50 Back Rack Reverse Lunges 115/75

50 HR Push-ups

50 Cal Row

Suzie Q Sailaway

CrossFit Jacked – CrossFit

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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 (20 Minutes to Find A 1 Rep Max)

Metcon

Metcon (Time)

Suzie Q Sailaway

20 Minute Time Cap

1,000m Row

50 Alt DB Snatches 50/35

30 Toe 2 Bar