Month: July 2019

CrossFit Jacked – CrossFit

Weightlifting

Squat Clean (Complete the following in 13 minutes)

2 Singles @ 80%

3 Singles @ 85%

Clean Pull (Complete the following in 7 minutes)

2 sets of 3 @ 100% of Clean

2 sets of 2 @ 105% of Clean

Metcon

Metcon (Time)

Leg Work

On the 4:00 for 5 Rounds

9 Box Jump Overs 24/20

12 Thrusters 115/75

15/12 Cal Row or Bike

*Score is our slowest round of the 5.

RX+ = 30/24 Box Jump Overs and 155/105 Thrusters
Stimulus wise, we are looking to get every set straight on the thrusters. I’d rather see us reduce load, and go straight, than to break up the 12 reps and go “RX”. By completing this set straight, it allows us to push on the bike, which is what makes this workout potent.

**If short on rowers, stagger heats by 4 minutes.

CrossFit Jacked – CrossFit

Weightlifting

Metcon

Push Jerk (20 minutes to work to a heavy single)

Metcon (Time)

Sugar Daddy

15 Minute Time Cap

21-15-9

Deadlifts 225/155

400m Run

RX+ (load increase each round)

225/155

275/185

315/215
*Looking for a 10 minute workout.

If unable to run, complete 500m Row or 28/20 cal Assault Bike.

Although the deadlifts do attract our eye at first, this workout is largely on the run. Visualizing our 1.5-2 mile pace is a good place to start in this workout.

Aggressive, but one we can hold for 3 rounds.

Think about the transition. It’s easy to allow 5 seconds to slide away in a slower transition as we reenter the gym from the run, and those seconds compound quick.

Run straight to the bar, and just start. Tee yourself you can recover on the first 50 meters of the next run…just get through those deadlifts.

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Shake Weight

35 Minute Time Cap

3 Rounds

800m Run

30 HR Push-ups

21 Toes 2 Bar

30 Alt DB Snatches 50/35
GENERAL

– Longer, well-balanced workout today

– One part cardio, calisthenics, gymnastics, and weightlifting

TOES TO BAR & DUMBBELL SNATCHES

– Choose weights/variations you can complete within 3 sets during the workout

RUN

If Unable to Run:

1000 Meter Row or 56/40 Cal Bike

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (Complete the following sets in 20 minutes)

2 sets of 2 @ 85%

2 Singles @ 90%

Metcon

2019 Beach Brawl – Strength WOD (3 Rounds for reps)

Event 1 – Strength

Round 1

0:00 – 2:00

Power Clean AMRAP 135/95

Rest 2:00 – 4:00

Round 2

4:00 – 6:00

Front Squat AMRAP 135/95

Rest 6:00 – 8:00

Round 3

8:00 – 10:00

Shoulder to Overhead AMRAP 135/95

RX+ 185/125
WOD last completed on April 4th

CrossFit Jacked – CrossFit

Weightlifting

Snatch (13 minutes to complete the following)

2 Singles @ 80%

3 Singles @ 85%

Snatch Pull (7 minutes to complete the following)

2 sets of 3 reps @ 100% of 1RM Snatch

2 sets of 2 reps @ 105% of 1RM Snatch

Metcon

Metcon (AMRAP – Reps)

Chutes and Ladders

15 Minute AMRAP

Buy In: Cal Row or Bike 75/50

then…

3 Wall Balls, 3 Burpees

6 Wall Balls, 6 Burpees

9 Wall Balls, 9 Burpees

—

Up by 3’s until time cap
– The row happens once, then the scored portion will be the total reps on the ball and burpees.

*Stagger 4-5 minutes if short on rowers/bike.

Burpees (Hips High)

As we pop out of the burpee, we can aim to get the hips higher than the knees. This is also known as “not squatting the burpee”. With the burpees paired with wallballs, this becomes even more important.

Think of the burpee as more of a hip movement than a leg movement. Be aggressive with snapping the hips off the ground.

Wall Balls (Hips Low, Ball High)

Our hip position will be a little different on the wall ball than the burpee. Here, we are looking for the hips to always stay lower than the ball. If we drop our chest forward, the ball also drops and makes it a more difficult throw from a worse position. Throughout the whole movement, think “hips low, ball high”.

Mark Your Territory

The set-up distance away from the wall or target is important in the quality of the throw. If we are too close, we have to stay very upright and are likely to be forward on the toes.

If we are too far away, it’s a far throw and the ball is likely to pull us forward on the way down. A good place to start is an arm distance away, but will be athlete specific.

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

State Farm

20 Minute Time Cap

5 Rounds

50 Meter Sled Push 90/45

100 Meter DB Farmer Carry 50/35

200 Meter Run
Sled weight is weight on top of sled. (Men, 2×45 – Ladies, 1×45)

CrossFit Jacked – CrossFit

Weightlifting

Push Press (17 minutes to work to a heavy single)

Metcon

Metcon (Time)

Fish Out of Water

20 Minute Time Cap

For Time:

2,000 Meter Row

Directly Into…

10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief” =

3 Power Cleans 155/105

6 Push-ups

9 Air Squats

RX+

For Time

20 Minute Time Cap

2,000 Meter Row

Directly Into 10 Rounds:

2 Power Cleans 205/145

4 Bar-Facing Burpees

8 Alternating Pistols
Within the 10 rounds, there a re a good amount of transitions. This is where seconds can disappear very easily.

We’ve all seen a lazy transition before, or a lengthy one where we take a trip to the chalk bucket. Only a handful of these transitions can compound to something very significant. Being disciplined can save you 15-30 seconds without even noticing it.

We’re looking for a smooth methodical pace. Aim is to find a breathing pace , where each rep. we are forcing in a deep breath.

Row

*Shoot for a moderate pace, or something around 10 seconds slower than best 2k.

*Don’t PR your 2k as there is still quite a bit of work to be done.

Power Cleans

*Choose a weight that you could cycle for unbroken sets if needed, but quick singles are okay.

The Chief

*Having a goal for completing each round can help you with pacing:

– On the 60: 10:00

– On the 55: 9:10

– On the 50: 8:20

– On the 45: 7:30

– On the 40: 6:40

– On the 35: 5:50

– On the 30: 5:00

*Stagger by 8-10 minutes if short on rowers.

CrossFit Jacked – CrossFit

Metcon

Klepto (Time)

4 Rounds for time of:

27 Box Jumps, 24″

20 Burpees

11 Squat Cleans, 145#
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here
RX Ladies = 20″ box and 100 lb squat cleans

Announcements

There is no WIN-Durance Wednesday this week due to Independence Day. We’ll be performing the Hero WOD, “Klepto” tomorrow for our long WOD of the week.

CrossFit Jacked – CrossFit

Weightlifting

Paused Back Squat (20 minutes to complete the following)

Hold 3 Second Pause at the Bottom.
2 sets of 3 reps @ 75%

2 sets of 2 reps @ 80%

*base percentages off 1RM Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

Shrute Farms

14 Minute AMRAP

100 Meter Farmers Carry 50/35

30 AbMat Sit-ups

100 Meter Farmers Carry 50/35

15 Deadlifts 205/145
FARMERS CARRY

– Grind away at the farmers carries, aiming for 1 break maximum

– Moving the feet quickly can decrease the time under tension

– Use the AbMat Sit-ups and Deadlifts (breaking those up) that follow as an incentive to hold on longer

ABMAT SIT-UPS

This is your chance to get weight out of your hands and move at a steady pace

Focus on breathing to get the heart rate down

DEADLIFTS

– Weight should be something athletes can complete in 3 sets max

*If short on dumbbells for carries, athletes can also use kettlebells

CrossFit Jacked – CrossFit

Weightlifting

Snatch (20 minutes to work to a 1RM)

Metcon

Happenstance (Time)

20 Minute Time Cap

10-9-8-7-6-5-4-3-2-1

Hang Power Snatches 95/65

1-2-3-4-5-6-7-8-9-10

Box Jumps 24/20

**5 Burpees after each set of Box Jumps**
WOD last completed on April 1, 2019