CrossFit Jacked – CrossFit
Weightlifting
Pull-Up Progressions (No Measure)
Beginner: Negatives 5 sets of 5 Reps (work up to 5-second hold) or 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
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 (4 sets of 6 reps – same weight across)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner Workout
25 Minute AMRAP
Buy In: 100 Calorie Row
then,
50 Thrusters
25 Burpees
200m Run
increase weight each round
75/55 – 95/65 – 115/75 – 135/95 – 155/105