Month: July 2018

CrossFit Jacked – CrossFit

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

Pull-up Ladder (AMRAP – Reps)

Do 5 sets or 75 pull-ups, whichever comes first!

#1 – Do 1 pull-up, rest, do 2 pull-ups, rest, and so on until you can’t complete the next set.

Your rest should be the same between each set. No more than 20-30 seconds!

Once you can’t complete the next set start over with a new set beginning at 1 and then so on.

Example:

Set #1 – 1, 2, 3, 4, 5, 6, 7, 8, 5 = 41

Set #2 – 1, 2, 3, 4, 5, 6, 6 = 27

Set #3 – 1, 2, 3, 4, 5, 6, 5 = 26

TOTAL = 94

Don’t quit in the middle of a set because you hit 75. Finish the set.
If you completed 75 strict pull-ups last time, add weight. If you completed 75 banded pull-ups, decrease the assistance on bands.

Metcon

Metcon (Time)

Melissa J.

20 Minute Time Cap

3 Rounds

200m Run

18 Hang Power Cleans 115/75

35 Goblet Squats 53/35

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds)

16 Minute EMOM

Even Min – 2 Clean and Jerks @ 80% of 1RM

Odd Min – 7 Burpees + 5 Box Jumps 30/24

CrossFit Jacked – CrossFit

Metcon (Time)

Come Back to Me

Partner WOD

45 Minute Time Cap

2000m run, athletes must switch every 200m

120 Wall Balls 20/14

120 American KB Swings 53/35

120 Overhead Lunges w/ Wall Ball 20/14

Announcements

Emily Taylor turned another year older last week. Let’s help her celebrate!

CrossFit Jacked – CrossFit

Warm-up

CF Jacked-Thruster Warmup (No Measure)

2 Rounds (NFT)-Bar Only

10 Hang Power Cleans

10 Front Squat

10 Push Press

Weightlifting

Push Jerk (17 minutes to complete)

Warm up to 75% of 1RM and complete:

1 set of 5 reps, then increase

3 sets of 3 reps (same weight across)

Metcon

Metcon (Time)

Emily T.

20 Minute Time Cap

2 Rounds

24 Front Squats 95/65

13 Atomic Sit-ups

94 Double Unders

CrossFit Jacked – CrossFit

Warm-up

Warmup 2 (No Measure)

3 Rounds

10 PVC Pass Throughs

10 OH Squats (Bar)

10 Hang Snatches (Bar)

5 Burpees

Weightlifting

Clean and Jerk (12 minutes to complete the folliowing:)

Warm up to at least 75% of 1RM and then complete

2 sets of 2 reps (same weight across), then increase

2 sets of 1 reps (same weight across)

Front Squat (12 minutes to perform the following:)

Warm up to at least 75% of 1RM and then complete

3 sets of 2 reps (same weight across), then increase

3 sets of 2 reps (same weight across)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
35 lb thrusters for females – 15 minute time cap

CrossFit Jacked – CrossFit

Metcon

Saman (Time)

40 Minute Time Cap

8 Rounds for Time

13 Deadlifts (185/125 lb)

17 Wall Balls (20/14 lb)

400 meter Run

In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan.

On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.

Coaches at Crossfit Chiang Mai created this “Saman” hero WOD in his honor. The workout explained is:

– 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km

– 13 for the boys and their coach

– 17 for the how long they were trapped inside the cave

Announcements

Today’s benchmark is a workout from April 4th. Let’s be better today!

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Back Squat (Perform 7 sets of 1 rep. Increase load each set.)

20 minutes to complete. Add weight incrementally so that it allows you to attempt a 1RM or heaviest single on final attempt.

Remember to use spotter arms if using rig or ask your coach to spot you if in doubt.

Metcon

Cold Steel (AMRAP – Rounds and Reps)

12 Minute AMRAP

9 Push Press 135/95

12 HR Push-ups

15 American KB Swings 53/35

CrossFit Jacked – CrossFit

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

Pull-up EMOM (AMRAP – Rounds)

Perform 5 strict pull-ups every minute on the minute for 10 minutes.

If you can perform more than 8 unbroken strict pull-ups, add weight and record load in comments.

If you have successfully performed EMOM RX in past, begin adding weight or increasing load the next time.

Metcon

Rachel (Time)

(19+81) 100 AbMat Sit-ups

37 Sumo Deadlift High Pulls 95/65

37 Hang Power Cleans 95/65

(19+81) 100 Air Squats

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Let It Melt

25 Minute Time Cap

1000m Row

20 Pull-ups

40 Wall Balls 20/14

20 Pull-ups

40 Wall Balls 20/14

800m Run

CrossFit Jacked – CrossFit

Metcon

Scooter (AMRAP – Rounds and Reps)

30-Minute PARTNER AMRAP of:

30 Double-Unders

15 Pull-Ups

15 Push-Ups

100m Sprint

Then, 5-minutes to find a 1-RM Partner Deadlift (log in comments)
In honor of Sgt. Scott Lunger, of Brentwood, California, who died July 22, 2015.
To learn more about Scooter click here