Month: August 2019

CrossFit Jacked – CrossFit

Metcon

Metcon (4 Rounds for reps)

Swole Cycle

Tabata Style

Strict Pull-ups

Double Unders

Push-ups

Double Unders
– Two-part workout today with a focus on upper body pressing and pulling

– Complete all 8 rounds at one movement before switching to next

– For example, athletes will do all 8 rounds of :20 on, :10 off on the strict pull-ups before moving to the 8 rounds on the dubs

– The score today is total reps added up across all 4 stations

Record each station in Wodify under rounds. You’ll have 4 different totals.

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Big Shot

Partner WOD

45 Minute Cap

30 Burpees

100 Back Squats 95/65

100 Ball Slams 20/15

400m Run

100 Wall Balls 20/14

100 Toes 2 Bar

400m Run

30 Burpees

CrossFit Jacked – CrossFit

Weightlifting

Bear Complex (The complex equals 1 rep)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
We are working to a heavy complex today of 1 rep.

This will be our baseline. We’ll work off percentages of this baseline over the next 4 weeks and retest this 1 rep complex in 5 weeks.

Metcon

Metcon (Time)

Hit and Run

18 Minute Time Cap

3 Rounds

400 Meter Run

20 Alt DB Snatches 50/35

30 Goblet Squats 50/35

*use KB’s if short on DB’s

CrossFit Jacked – CrossFit

Weightlifting

2 Front Squats + Thruster (20 minutes to work to a heavy complex)

Perform 2 front squats and then 1 full thruster.

Think of it as 3 front squats into a push press.
Lift begins off rack.

Metcon

Metcon (Time)

20 Minute Time Cap

500 Meter Row

then….

12-9-6:

Deadlifts 135/95

Push Press 135/95

then…

1000 Meter Row

then…

12-9-6:

Deadlifts 135/95

Push Press 135/95

then….

500 Meter Row
Stagger athletes by 3 minutes if short on rowers.

Rest as needed with one rep remaining on the deadlifts to minimize extra reps and to go big on the presses.

CrossFit Jacked – CrossFit

Metcon

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
Ladies RX = 95 lbs

*complete under 32:42 to count towards “Level 4 – Predator”

If you’re scoring this WOD for Fitness Level Testing be sure to let your coach know so they can oversee reps.

CrossFit Jacked – CrossFit

Weightlifting

1 Squat Snatch + 2 Overhead Squat EMOM (Base percentage off squat snatch)

Use 75% of 1RM Snatch – 8 Minute EMOM – 5 Minutes to Warm-up to 75%. Increase by 5 lbs if successful for all 8 attempts last time performed.
If athlete is unable to squat snatch, perform 1 power snatch followed by 3 overhead squats.

Metcon

Up and Down (Time)

20 Minute Time Cap

3 Rounds

30 Wall Balls 20/14

10 Hang Power Cleans 115/75

10 Push Press 115/75
WOD last completed on March 26th

CrossFit Jacked – CrossFit

Weightlifting

1 Clean Pull + 1 Hang Power Clean + 1 Power Clean (20 minutes to work to a heavy complex)

Metcon

Metcon (3 Rounds for reps)

Blockbuster

5 Minute AMRAP

Buy-In: 35/25 Calorie Row/Bike

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

5 Minute AMRAP

Buy-In: 25/18 Calorie Row/Bike

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

5 Minute AMRAP

Buy-In: 15/10 Calorie Row/Bike

Max Rounds of “The Chief” (175/125)
1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats

1st Bar: A weight you can cycle for 12+ reps when fresh

2nd Bar: A weight you can cycle for 6+ reps when fresh

3rd Bar: A weight you can cycle for 3+ reps when fresh

Stagger on opposite 5-minute windows if short on rowers

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

For Time:

20 Min Cap

1 Mile Run

Directly Into…

50-40-30-20-10:

Double Unders

AbMat Sit-ups
GENERAL

– If you consider yourself strong on the jump rope, really lean into the mile run

– See how fast you can go on the mile run and abmat sit-ups while still being able to cycle efficient double unders

– If you tend to struggle a little more on the rope, slow down the runs and sit-ups to really push the jump rope

DOUBLE UNDERS & ABMAT SIT-UPS

– The beginning of “Annie” is really front loaded

– There are 180 reps in the rounds of 50 and 40

– There are only 120 reps in the round of 30, 20, and 10

– Use the descending rep scheme as an incentive to keep up the intensity as you move along

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

3 a’ Day

40 Minute Time Cap

Partner WOD

400m Run

50 Wall Balls 20/14

40 Burpees

30 Deadlifts 225/155

20 Toes 2 Bar

400m Run

40 Burpees

30 Power Cleans 135/85

20 Toes 2 Bar

400m Run

30 Power Snatches 95/65

20 Toes 2 Bar

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (20 minutes to work to a HS)

Metcon

Metcon (Time)

Monkey Business

25 Minute Time Cap

4 Rounds

400m Run

20 Dumbbell Hang Clean and Jerks 50/35 (single db)

15 Pull-ups

*If short on DB’s use KB’s.
GENERAL

– One part mono-structural, weightlifting, and gymnastics in this balanced triplet workout

– Looking for distance, weights, and variations that enable you to complete this workout in the 16-24 minute range

DUMBBELL HANG CLEAN & JERKS

– Using a single dumbbell for the dumbbell hang clean and jerks

– Switch arms every 5 reps for a total of 10 each side

– Choose a weight you could complete with a max of 1 break per round