Month: August 2018

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Metcon

Metcon (Time)

Devour

40 Minute Time Cap

9 Rounds

200m-400m-200m-400m-200m-400m-200m-400m-200m

Run

15-12-9-6-3-6-9-12-15

Toes 2 Bar

5-10-15-20-25-20-15-10-5

Back Rack Lunges 95/65

Announcements

Flashback to February 15th with today’s Benchmark Tuesday!

CrossFit Jacked – CrossFit

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 (3-3-3-3-3)

17 Minutes to complete 5 sets of 3 reps. Warm up to 65% of 1 rep max before beginning first set of 3 reps. Heavy as possible. Touch and Go.

Metcon

Dead Ball (Time)

22 Minute Time Cap

5 Rounds

20 Wall Balls 20/14

10 Deadlift 225/155

Announcements

We’re celebrating Traci Cottrell’s birthday today!

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

50 Strict Pull-ups (Time)

Complete 50 Strict Pull-Ups for time. 15 Minute Time Cap.

If you complete in under 5 minutes add 10 lbs of weight the next time or if scaling with bands reduce the band resistance next time.

You may also scale with ring rows.

Metcon

Metcon (Time)

Traci

20 Minute Time Cap

Buy In: 41 American KB Swings 53/35

then

3 Rounds

8 Clean & Jerks 115/75

18 Weighted Sit-ups 45/25

then

Cash Out: 77 Air Squats

CrossFit Jacked – CrossFit

Metcon (Time)

Head Over Meals

20 Minute Time Cap

4 Rounds

15 Thrusters 95/65

15 American KB Swings 53/35

15 Toe 2 Bar

CrossFit Jacked – CrossFit

Metcon (Time)

45 Minute Time Cap

100 Wall Ball tosses to each other 20/14

200m run together

80 box jump overs 24/20

400m run together

60 squat cleans 155/105

800m run together

CrossFit Jacked – CrossFit

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 EMOM 2.5 (5 sets of 5 reps every 2 min 30 sec for 5 Rounds)

-This is going to be a heavy EMOM. Start working sets at 65%. Increase with small incremental jumps.

-5 minutes to warm up. Begin first set at 65% of 1RM Power Clean.

-You will have 2.5 minutes to complete 5 reps. We will do this for 5 total rounds.

-The goal is to keep the reps touch and go while increasing the load with every set.

-Make sure you are dropping under the bar with good footwork. If you are not, do not increase the load.

Metcon

Metcon (Time)

Born to Lose

20 Minute Time Cap

3 Rounds for Time

200m Run

10 Power Snatches 115/75

200m Run

8 Handstand Push-ups

RX+ Power Snatch 135/95

CrossFit Jacked – CrossFit

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 (20 minutes to complete 4 set of 3 reps)

same weight across. shoot for at least 85% of 1RM depending on how you feel.

Snatch (5 sets of 3 reps beginning at 70%)

– increase load each set. 15 minutes to complete. may drop bar between reps.

– perform either Power Snatch or Squat Snatch.

– if you’ve been through the “Jacked Barbell” program all snatches should be caught in the squat.

Metcon

Metcon (Time)

10 Minute Time Cap

21-15-9

Overhead Squats 95/65

Toe 2 Bar

CrossFit Jacked – CrossFit

Metcon (Time)

Oh Geez

40 Minute Time Cap

5 Rounds for Time

20 Wall Balls 20/14

20 Sumo DL High Pulls 75/55

20 Box Jumps 24/20

20 Push Press 75/55

20/14 Cal Row

Rest 1 minute

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

begin at 80% of 1RM

Push Press (2-2-2-2-2)

17 minutes to complete 5 sets of 2 reps. Increase load each set.

Metcon

Bar Belle (Time)

1-2-3…10 Ladder

20 Minutes to Complete

Deadlifts 135/95

Front Squats 135/95

Lateral Burpees

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

50 Strict Pull-ups (Time)

Complete 50 Strict Pull-Ups for time. 15 Minute Time Cap.

If you complete in under 5 minutes add 10 lbs of weight the next time or if scaling with bands reduce the band resistance next time.

You may also scale with ring rows.

Metcon

Metcon (AMRAP – Rounds and Reps)

Death by…

Complete an increasing number of reps every minute until you are unable to finish the reps in the working minute. Begin with:

•1 Burpee Box Jump 24/20

•2 Knees-to-elbow

•3 Burpee Box Jump

•4 K2E

•5 BBJ, continue until unable to finish the amount of reps for that minute.

Coach’s Notes:

-This one will have a slow start.

-Start the first round with 1 Burpee Box Jump (stand all the way up at the top).

-Second minute complete 2 Knees-to-elbow. Minute 3, complete 3 Burpee Box Jumps.

-Minute 7 is where it will become more taxing. The added reps will take away from your rest between minutes.

-If you are not able to complete at least 6 minutes of the workout, stop and start over at minute 1 to add some additional work.