Month: August 2019

CrossFit Jacked – CrossFit

Weightlifting

Push Jerk (20 minutes to work to a heavy 3 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

Beef Jerky

12 Minute AMRAP

21 American KB Swings 53/35

14 KB Reverse Lunges 53/35

7 Push Jerks 165/115

RX+ 205/145
GENERAL

– The push jerk is the focus of this two part workout

– Looking to complete 3-4 rounds in our metcon today (3-4 minutes per round)

– Plan your rest periods ahead to time to help minimize time spend not moving during the workout

– Planning to break once per movement makes these sets very physically and mentally manageable

PUSH JERKS

– Choose a heavier weight that you can complete in 1-2 sets

– The push jerk bar comes from the floor in the metcon, so it should be a weight you can clean

KETTLEBELL MOVEMENTS

– Choose a weight for the swings and lunges that you can complete in 1-2 sets each round

– The kettlebell is held in a goblet position for the reverse lunges

– Athletes will complete 7 reps per leg, alternating sides each rep

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds)

Shelf Life

Alternating on the Minute x 16 (8 Rounds)

Odd Minutes: 12/9 Cal Row or Bike

Even Minutes: Power Cleans

Rounds 1+2: 5 Power Cleans 135/95

Rounds 3+4: 4 Power Cleans 155/105

Rounds 5+6: 3 Power Cleans 185/125

Rounds 7+8: 2 Power Cleans 205/145

RX+

Rounds 1+2: 5 Power Cleans 185/125

Rounds 3+4: 4 Power Cleans 205/145

Rounds 5+6: 3 Power Cleans 225/155

Rounds 7+8: 2 Power Cleans 245/175

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

2 Person Team

45 Minute Time Cap

100 Wall Balls 20/14

100 American KB Swings 53/35

10 Wall Walks

100 Reverse Barbell Lunges 75/55 (back)

100 Toes 2 Bar

*

2 Mile Run

– 1 Partner must be running at all times until complete…break up the run as needed between partners. workout is over when both portions have been completed.

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (20 minutes to complete 5 sets of 3 @ 70%)

Metcon

Metcon (Time)

Hop Scotch

15 Minute Time Cap

5 Rounds

10 Power Snatches 95/65

10 Box Jump Overs 24/20

RX+: 115/85 and 30/24 Box Jump

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (20 minutes to complete 5 sets of 3 @ 70%)

Metcon

Metcon (Time)

Hop Scotch

15 Minute Time Cap

10 Power Snatches 95/65

10 Box Jump Overs 24/20

RX+: 115/85 and 30/24 Box Jump

CrossFit Jacked – CrossFit

Weightlifting

Snatch Pull (10 minutes to complete 3 sets of 5 @ 90% of Snatch)

Snatch Grip Deadlift (10 minutes to complete 3 sets of 5 @ 100% Snatch)

Metcon

Metcon (5 Rounds for reps)

Air BnB

5 Rounds

1 Minute AbMat Sit-ups

1 Minute Cal Row/Bike

1 Minute Air Squats

1 Minute Rest
GENERAL

– Athletes will work for 3 minutes straight before resting for 1 minute

– The score is total reps across the five rounds

– The goal is to keep moving for 3 minutes, which is why these movements are so simple

– With rest built in, we want to work hard and minimize the amount of time spent not moving during out “work” period

– In round 1, establish the target reps you want to try to replicate in rounds 2-5

– For example, your goals might be 25 sit-ups, 15 calories on the bike, and 25 air squats

– Pick goals numbers that you see yourself able to stay consistent on

SIT-UPS, ROWER, AIR SQUATS

– Push the rower and find your groove on the sit-ups and squats

– While pushing the rower won’t give you the most bang for our buck in reps, it gives you the most bang for our buck as far as stimulus goes

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Trail Blazer

35 Minute Time Cap

3 Rounds

800m Run

80 Double Unders

25 American KB Swings 53/35

21 Push Press 115/85

CrossFit Jacked – CrossFit

Weightlifting

Push Press (20 minutes to build to a heavy set of 3)

Metcon

Step Down (Time)

15 Minute Time Cap

3 Rounds

30 Sumo Deadlift High Pulls 95/65

20 Front Rack Lunges 95/65
• Sumo deadlift high pull should be a weight we can complete in 3-4 sets within the workout

• Err on the lighter side to preserve points of performance and range of motion

• All about how we break up the 90 sumo deadlift high pulls

• Less is more from the beginning, use the first rounds as a feeler

• Some options for getting to 30 reps:

12-10-8

8-7-6-5-4

6-6-6-6-6

5-5-5-5-5-5

*WOD last completed on April 15th

CrossFit Jacked – CrossFit

Weightlifting

Hang Clean Pull + Hang Power Clean + Clean Pull + Power Clean (20 minutes to complete)

Work to a heavy complex.

Metcon

Metcon (Time)

Nowhere Fast

15 Minute Time Cap

50 Power Cleans 155/105

On the Minute: 5 Toes to Bar

RX+ 185/125 and 2 Bar Muscle Ups in place of T2B
– Workout begins with toes 2 bar

– Prioritize fast transitions to and from the barbell to give yourself time to accumulate reps

– We’ll probably have about 40-45 seconds of work on the barbell each round

– Try to get the toes to bar unbroken every round

It’s a fairly small number and going unbroken gives you more time on the bar

POWER CLEANS

Go one or two big set at the beginning to get a big chunk out of the way, followed by single reps to finish it out or…

Go singles from the very beginning and find a steady pace to hold throughout

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Reps)

Hot Sauce

3 Minute AMRAP

21/15 Calorie Row

21 Lateral Burpees

Max Overhead Squats 75/55

Rest 3 Minutes

3 Minute AMRAP

18/13 Calorie Row

18 Lateral Burpees

Max Overhead Squats 95/65

Rest 3 Minutes

3 Minute AMRAP

15/11 Calorie Row

15 Lateral Burpees

Max Overhead Squats 115/85

Rest 3 Minutes

3 Minute AMRAP

12/9 Calorie Row

12 Lateral Burpees

Max Overhead Squats 135/95
GENERAL

– In these quick intervals, we’re looking to get to the barbell on every round

– In the first two rounds we want roughly 45-60 seconds on the bar

– On the last two rounds we want 60+ seconds on the bar

– We can adjust reps as needed to accomplish that

– The score today is total number of squats completed

– With short 3 minute windows followed by rest, we’re looking to move with a purpose on each interval

– A fast pace on the row and burpees matters more on the first two round, as there will be less time to complete the light overhead squats

– We can slow the pace on the row and burpees a touch in the last two rounds, as the reps decreases and we prioritize moving a heavier barbell efficiently

OVERHEAD SQUATS

Athletes should be able to complete 30, 25, 20, and 15 reps unbroken respectively when fresh

LOGISTICS

Stagger on opposite 3 minute windows if short on machines