Month: December 2019

CrossFit Jacked – CrossFit

Weightlifting

Hang Snatch (Complete 5 sets in 12 minutes)

2 sets of 3 @ 65%

3 sets of 3 @ 70%

(catch in squat)

Halting Snatch Grip Deadlift (Complete 5 sets in 8 minutes)

3 reps @ 80%

2 sets of 3 @ 85%

*base percentages off snatch

Metcon

Metcon (Weight)

Body Slam

On the 4:00 x 5 Rounds

25 AbMat Sit-ups

20 Slam Balls 20/15

5 Push Press

*Build in weight on the push press
* We’ll build to a heavy set of 5 push press over the course of these 5 intervals

* The AbMat Sit-ups and Slam Balls do not count towards your score, they are simply the “buy-in” to the barbell on each round

* Rounds begin every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)

* There is no time component to your score – the round intervals are just there to help you dictate rest

For Example: If you finish the first round at 2:00, you’ll have until the 4:00 to rest and change out weights before beginning the next round

* Your score is the heaviest weight lifted on the 5 sets of Push Press

* The barbell will start from the floor, so the push press weights should be loads that you can also clean

* The 5 reps are meant to be completed unbroken

* You can aim to start around 55-60% of your 1RM Push Press and steadily build over the 5 sets

* It will be helpful to plan out your potential weights beforehand, which allows you to have the necessary plates on the floor to change out weights quickly

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Hang Power Clean (12 Seconds)

-Recommend Load: 115/80lbs

-Max Effort – Minimum 6 reps/round

-scaling option: load

2) Muscle Clean from Hip w/Bar (48 Seconds)

-to be performed strict from standing position (NOT lowering down the leg or bending the knees any)

-Recommended Load: 45/35lbs

-Active Recovery – Slow, Continuous Movement (No Stopping)

*No rest between reps or rounds

*Total Time: 5 minutes

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Geico

35 Minute Cap

3 Rounds

1000m Row or 50/35 Bike

60 Double Unders

15 Front Squats 155/105

30 Alt Single Arm Russian Swings 53/35

300 ft Single KB Farmer Carry 53/35

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (12 minutes to complete 5 sets (use squat clean))

2 sets of 3 @ 70%

3 sets of 2 @ 75%

Overhead Squat (13 minutes to complete 5 sets)

2 sets of 3 @ 65%

3 sets of 3 @ 70%

Metcon

Lead Foot (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row (guys 27 cal/girls 21 cal)

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 minutes
CompTrain Benchmark workout of high intensity bodyweight intervals

Looking to increase our rounds and reps with each AMRAP, as the reps decrease

Adjust reps or movements to roughly accomplish the following:

1st AMRAP: Almost 1 Round

2nd AMRAP: 1 Round

3rd AMRAP: 1+ rounds

We’ll stagger heats today every 4 minutes for 2 heats. If a third heat is needed, it will start at the 6 minute mark.

WOD LAST COMPLETED ON MAY 6

Lead Foot 2 (AMRAP – Rounds and Reps)

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 minutes

Lead Foot 3 (AMRAP – Rounds and Reps)

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Hanging Tuck Up (12 Seconds)

-Max Effort – Minimum 6 reps/round

-Try and maintain strict action. Minimize swing/kip.

2) Knee to Chest (Supine) (48 Seconds)

-Active Recovery – Slow, Continuous Movement (No Stopping)

*No rest between reps or rounds

*Total Time: 5 minutes
Hanging Tuck Up

https://www.youtube.com/watch?v=IFNPSeRkPeg

Knee to Chest (Supine)

https://youtu.be/rH2nzTGD1v8

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (25 minutes to complete 8 sets of 3 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Power Move

10 Minute AMRAP

6 Power Snatches 95/65

9 Overhead Squats 95/65

12 Box Jumps 24/20
– Looking to complete around 4+ rounds in “Power Move”, which works out to a round at least every 2:30

– This should be a lighter weight that you can complete all 9 reps unbroken on every round

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Overhead Squat (3 reps)

-recommended load: 95/65lbs

-can use snatch or jerk grip

-max 8 seconds to get through the 3 reps

-scaling option: load

2) Overhead Squat Pause in Bottom Position (5 seconds)

-after standing up with the 3rd rep, squat back down and pause

3) Overhead Squat (3 reps)

-standing up from the 5 second pause will be rep 1 of 3

-max 8 seconds to get through the 3 reps

4) Overhead Squat w/PVC (Up to the minute)

-try to use slightly more narrow grip than you used for the weighted overhead squats

-Active Recovery – Slow, Continuous Movement (No Stopping)

*No rest between reps or rounds

*Total Time: 5 minutes

CrossFit Jacked – CrossFit

Weightlifting

Snatch (2 sets of 3 @ 70% across, 3 sets of 2 @ 75% across)

17 minutes to complete

catch in squat

Snatch High Pull (3 sets of 3 reps @ 70% of Snatch Max)

The snatch high-pull is identical to the snatch pull with the exception of a continued upward pull of the bar with the arms following the extension of the body.

https://www.catalystathletics.com/exercise/99/Snatch-High-Pull/

Metcon

Metcon (Time)

Walk the Walk

25 Minute Cap

50/36 Bike or 1000m Row

150′ Walking Lunge (down and back length of rig 3 times)

75 AbMat Sit-ups

150′ Walking Lunge

50/36 Bike or 1000m Row

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

40 Minute Cap

2 Person Teams

2 x Sled Push/Pull to Pole 185/125

200 Double Unders

40 Thrusters 75/55

2 x Sled Push/Pull to Pole 185/125

200 Double Unders

30 Thrusters 95/65

2 x Sled Push/Pull to Pole 185/125

200 Double Unders

20 Thrusters 115/85
*down and back to pole twice with each sled push/pull

CrossFit Jacked – CrossFit

Weightlifting

Power Clean (4 sets of 3 reps @ 65% across in 12 minutes)

Push Jerk (4 sets of 3 reps @ 65% across in 12 minutes)

Metcon

Metcon (AMRAP – Rounds and Reps)

If Walls Could Talk

10 Minute AMRAP

12 Deadlifts 225/155

12 Toes 2 Bar

3 Wall Walks

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Russian Twists (12 Seconds)

-Max Effort – Minimum 20 Reps (over and back is 2 reps)

2) Tuck Windshield Wipers (48 Seconds)

-Active Recovery – Slow, Continuous Movement (No Stopping)

*No rest between reps or rounds

*Total Time: 5 minutes
Russian Twist

https://www.youtube.com/watch?v=JyUqwkVpsi8

Tuck Windshield Wipers

https://www.youtube.com/watch?v=Gj4KepczDzY

CrossFit Jacked – CrossFit

Weightlifting

Power Snatch (4 sets of 3 reps @ 65% across in 15 minutes)

Snatch High Pull (3 sets of 3 reps @ 70% of Snatch in 8 minutes)

The snatch high-pull is identical to the snatch pull with the exception of a continued upward pull of the bar with the arms following the extension of the body.

https://www.catalystathletics.com/exercise/99/Snatch-High-Pull/

Metcon

Metcon (Time)

Little Dipper

20 Minute Cap

5 Rounds

10 Front Squats 115/80

10 Push Press 115/80

10 Pull-Ups

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Power Snatch (15 Seconds)

2) Power Snatch from Hip w/Bar (45 Seconds)

Athletes Notes

Recovery section progressed from previous finisher

5 Rounds

1) Power Snatch (15 Seconds)

-Recommend Load: 95/65lbs

2) Power Snatch from Hip w/Bar (45 Seconds)

-Recommend Load: 45/35lbs (*Progressed up from PVC)

-Active Recovery – Slow, Continuous Movement (No Stopping)

*No rest between reps or rounds

*Total Time: 5 minutes

CrossFit Jacked – CrossFit

Weightlifting

Stiff-Legged Deadlift (3 sets of 5 reps @ 60% of Back Squat Max in 8 min)

https://www.catalystathletics.com/exercise/86/Stiff-Legged-Deadlift/

Metcon

Metcon (Time)

Ro-Box

For Time

30 Minute Cap

100 Burpee Box Jumps 24/20

* 350m Row or 17/13 Cal Bike at beginning of workout and at each 5 minute mark thereafter

CrossFit Jacked – CrossFit

Weightlifting

Hang Clean (5 sets of 3 reps @ 65% of Squat Clean in 15 min)

Halting Clean Deadlift (3 sets of 3 reps @ 80% of Clean in 8 minutes)

Perform a clean deadlift to upper thigh or hip, keeping the shoulders over the bar, and hold this position for 2-3 seconds before returning the bar to the floor.

https://www.catalystathletics.com/exercise/185/Halting-Clean-Deadlift/

Metcon

Beef Jerky (AMRAP – Rounds and Reps)

12 Minute AMRAP

21 American KB Swings 53/35

14 KB Reverse Lunges 53/35

7 Push Jerks 165/115

RX+ 205/145
WOD last completed August 12th

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

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Good Morning (20 Seconds)

2) Good Morning w/PVC (40 Seconds)
Load and time progressed from the workout on 10/29/2019

5 Rounds

1) Good Morning (20 Seconds) (*Progressed up from 12 Seconds)

-recommended load: 135/95lbs (*Progressed up from 95/65lbs)

-Max Effort – Minimum 8 reps/round

-scaling option: load

2) Good Morning w/PVC (40 Seconds)

-Active Recovery – Slow, Continuous Movement (No Stopping)

*No rest between reps or rounds

*Total Time: 5 minutes