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CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 Minutes to Establish a 1 Rep Max)

This is going to be more of a heavy single to help you determine where your strength level is currently at. Don’t beat yourself up over not reaching your old numbers. We’ll get there. Consistency is key.

Metcon

Metcon (Time)

Alone Together

Every 4 Minutes for 6 Rounds

6 Burpee Box Jumps 24/20

9 American KB Swings 53/35

18/12 Cal Row or 12/9 Cal Bike

*Record slowest round.

Metcon

Metcon (Time)

HOME WOD – NO EQUIPMENT NEEDED

20 Minute Cap

50 Odd Object Squat Cleans

50 Over and Back Odd Object Hops

50 Hand Release Push-ups

50 Over and Back Odd Object Hops

50 Odd Object Squat Cleans

Corona – Day 23

CrossFit Jacked – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Bergeron Beep Test”

On the Minute:

7 Odd Object Thrusters

7 Odd Object Ground to Overhead

7 Burpees

For as long as possible

After 10 rounds, add (1) rep to each movement.

Corona – Day 22

CrossFit Jacked – CrossFit

Metcon (Time)

15 Minute Cap

5 Rounds

40 Mountain Climbers

7 Odd Object Power Clean and Jerks

40 Line Hops

Corona – Day 21

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

3 Rounds

15 Minute Cap

20 Odd Object Rows

20 Push-ups

20 Sit-ups

30 Jumping Lunges

20 Sit-ups

20 Push-ups

20 Odd Object Rows

Wedding March

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

35 Minute Cap

50 Burpees

1 Mile Run

75 Odd Object Ground to Overhead

1 Mile Run

100 Meter Walking Lunge

Corona – Day 20

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

15 Minute Cap

5 Sets

8 Reverse Burpees

12 Pausing Glute Bridges (1 sec pause at top)

16 Sit-ups

20 Single Leg Glute Bridges (10 Each Leg)

Corona – Day 19

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

9 Push-ups

15 Odd Object Rows

21 Air Squats

15 Sit-ups

9 Odd Object Shoulder Raises

Corona – Day 18

CrossFit Jacked – CrossFit

Metcon

Metcon (2 Rounds for time)

[On the 0:00]

For Time:

9 Minute Cap

21 Burpees

1 Round of “Odd Object DT”

18 Burpees

1 Round of “Odd Object DT”

15 Burpees

1 Round of “Odd Object DT”

12 Burpees

1 Round of “Odd Object DT”

[On the 10:00]

For Time:

9 Minute Cap

21 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

18 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

15 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

12 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”
“Odd Object DT” goes as follows:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

There are several odd objects or objects other than a dumbbell that you can use for this workout:

Sandbag

Backpack

Medicine Ball

Slam Ball

Kettlebell

AIR SQUAT HOPS

For the Air Squat Hops, you’ll complete an air squat on one side of the odd object, then jump laterally over weight

A rep is counted every time the feet hit on the other side of the object

Corona – Day 17

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

21-18-15-12-9

Odd Object Rows

Odd Object Cleans

Burpees

Corona – Day 16

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

1 Odd Object Hang Squat Clean

1 Odd Object Thruster

30 Line Hops

2 Odd Object Hang Squat Cleans

2 Odd Object Thrusters

30 Line Hops

3 Odd Object Hang Squat Cleans

3 Odd Object Thrusters

30 Line Hops

…

Continue to Add (1) Rep to Odd Object Movements Per Round