Month: August 2019

CrossFit Jacked – CrossFit

Weightlifting

Power Snatch + OHS + Squat Snatch (Work to a heavy complex.)

Go right from the power snatch into the overhead squat. You can drop the barbell from overhead before performing the final squat snatch.

Metcon

Metcon (Time)

Rocket Power

15 Minute Time Cap

21 Lateral Burpees

21 Power Snatches 115/85

15 Lateral Burpees

15 Overhead Squats 115/85

9 Lateral Burpees

9 Squat Snatches 115/85
– Chip away at the snatches in singles

– Singles are consistent and help you move well at a moderate load

– Break the overhead squats into 1-3 sets

– Move through the burpees with more of a purpose knowing that you have a short rest between each single snatch repetition

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Kelly Rowland

35 Minute Time Cap

50/35 Cal Row or Bike

3 Rounds of “Kelly”

50/35 Cal Row or Bike

1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14)
GENERAL

– Going long and light with this mash-up of the CrossFit benchmark workout “Kelly”

– “Kelly” is typically 5 rounds, but two of those rounds have been replaced with a 50/35 calorie row in either end

– Find a moderate pace throughout that you could sustain for a 25-30 minute effort

BOX JUMPS

– These are regular box jump, requiring athletes to stand to full extension at the top of each rep

WALLBALLS

– Choose a wallball weight that you can complete in 3 sets per round

– Push for bigger wallball sets within the workout today, as that is the only movement we would break up into sets

ROW

– Treat the first row as more of a buy-in than as part of the workout

– Look to match or increase your pace on the final row, as there is no work to follow

*Stagger by 3-4 minutes if short on rowers

CrossFit Jacked – CrossFit

Weightlifting

Push Jerk (15 minutes to work to a heavy single)

Push Jerk (7 min to complete 3 sets of 2 @ 80% of today HS)

Metcon

Dark Tunnel (AMRAP – Rounds and Reps)

14 Minute AMRAP

75 Russian Swings 53/35

50 HR Push-ups

25 Sumo Deadlift High Pulls 115/75
WOD last completed May 20th

CrossFit Jacked – CrossFit

Weightlifting

BTN Snatch Grip Push Press (5 sets of 5 reps @ 65% of Push Press)

17 minutes to complete

Metcon

Metcon (Time)

March Madness

20 Minute Time Cap

3 Rounds

25 AbMat Sit-ups

100m Front Rack Dumbbell Walk 50/35

25 AbMat Sit-ups

15 Front Squats 115/85

*If not enough dumbbells for the front rack carry, athletes can also use kettlebells or a barbell.
– Go as slow as you need to on the AbMat sit-ups to ensure big sets of front rack walks and front squats

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Ninja Turtle

Every 4 Minutes x 5 Rounds

3 Chest to Bar Pull-ups

6 Toes to Bar

9 Deadlifts 225/155

12/9 Cal Bike or Row

* Score is the slowest interval of the 5
GENERAL

– Working through 5 fast paced intervals today

– Rounds begin on the 0-4-8-12-16

– Looking to have somewhere between 1:30-2:00 of rest before starting the next round

– With the rest built in and manageable numbers in each round, let’s push for unbroken sets on the gymnastics and barbell

– With the score being the slowest round, make sure the first round is performed at a pace you’re prepared to maintain

CHEST TO BAR & TOES TO BAR

– Quickly drop between these two movements to reset the hands and ensure unbroken sets

– While you could hold onto the bar for all 9 reps straight, it can be tricky to transition from one movement to the next

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Accelerate

2 Person Teams

45 Minute Time Cap

2 Rounds

70/50 Cal Row or Bike

60 Pull-ups

50 Push Jerks 135/95

40 Deadlifts 165/115

30 Box Jumps 24/20

*Stagger heats by 4 minutes if short on rowers

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 min to work to a heavy single)

Metcon

Metcon (Time)

Cool Whip

20 Minute Time Cap

3 Rounds

21/15 Calorie Row or Bike

75 Double Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches (50/35)

12 Lateral Dumbbell Burpees

*Stagger heats by 8 minutes if short on rowers
GENERAL

– In each couplet, we want to spend as much time moving as possible

– Adjust your pace on the row and the burpees (won’t break these up) to go for large sets on the db snatches and double unders (movements we would break up)

ROW

– If you are confident with the size of the sets on the double unders, you can afford to go a little faster here

– Better to slow down the row and go big on the rope than to go fast on the row and break the rope into many sets

DOUBLE UNDERS

– Shoot for for 1-3 planed sets here

1 Set: 75

2 Sets: 40-35

3 Sets: 25-25-25

LATERAL DUMBBELL BURPEES

– Slow down the burpees to go big on the snatches

– More confidence on the bell means you can go faster on the burpees

DUMBBELL SNATCHES

– If you’re switching in the air, shoot for 1-2 sets on the dumbbell

1 Set: 20

2 Sets: 10-10 or 12-8

– If you’re switching on the floor, find a steady pace between reps that keeps you moving

CrossFit Jacked – CrossFit

Weightlifting

Power Clean (7 minutes to complete 5 sets of 2 @ 70%)

Clean Pull (7 min to complete 3 sets of 5 @ 90% of Clean)

Clean Deadlift (7 min to complete 3 sets of 5 @ 100% of Clean)

Use clean grip and clean position to deadlift the bar

Metcon

Metcon (Time)

DT with a Twist

20 Minute Time Cap

5 Rounds

250m Row or 14/10 Bike

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 135/95
GENERAL

– It’s all about consistency across the 5 rounds today

Find a pace from the first round that you see yourself holding in rounds 3 and 4

– Use strategic breaks on the barbell to help you go bigger on each movement, especially on the hang power cleans and push jerks

– Just like with normal “DT”, this means breaking with 1 rep to go on the deadlifts and cleans to ensure you can maintain large sets without having to do any extra reps

DEADLIFTS

– This is the easier movement of the three, and also the easiest to break up

Shoot for 2-3 Sets

2 Sets: 11-1

3 Sets: 6-5-1

HANG POWER CLEANS

– Shoot for 2-3 sets on the hang power cleans as well

– Less breaks means less extra deadlifts you have to perform

2 Sets: 8-1

3 Sets: 5-3-1

PUSH JERKS

– Once the bar is on the shoulders, try to hold on for all 6 reps

– Having to break means having to perform extra power clean reps that don’t count towards the score

1 Set: 6

*stagger heats by 3 minutes if short on rowers

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Heartburn

35 Minute Time Cap

1 Mile Run

10 Rounds of Bergeron Beep Test 75/55

1 Round of “Bergeron Beep Test”:

7 Thrusters

7 Pull-ups

7 Burpees

CrossFit Jacked – CrossFit

Weightlifting

Muscle Snatch (5 min to complete 4 sets of 3 reps @ 35% Snatch)

Power Snatch (8 minutes to complete 5 sets of 2 @ 70%)

Snatch Balance (10 min to complete 5 sets of 3 @ 65% of Snatch)

Metcon

Front Runner (Time)

15 Minute Time Cap

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

Barbell: 165/110
FRONT SQUATS

– Challenge yourself to go big, ideally unbroken

– No more than one break on the sets of 8 and 10 within the workout or go less weight

– Fight hard through the big sets of 8 and 10

RUNNING

– Runs are more important at the beginning than at the end

– Choose a pace that allows for large, preferably unbroken sets on the barbell

*WOD last completed May 3rd