CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
12 Minute Cap
5 Rounds for Time
10 Push-Ups
15 Sit-Ups
20 Air Squats
Rest 1 Minute then…
Metcon (Time)
Max Effort Plank Hold
(3 Minute Cap)
12 Minute Cap
5 Rounds for Time
10 Push-Ups
15 Sit-Ups
20 Air Squats
Rest 1 Minute then…
Max Effort Plank Hold
(3 Minute Cap)
15 Minute AMRAP
8 Odd-Object Rows
8 Burpees
12 Odd-Object Step-Back Lunges
Odd Object Row
https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be
Odd Object Lunge
https://www.youtube.com/watch?v=Lc3gBYXT2lI&feature=youtu.be
1. Overhead Stretch on a Wall : 2 Minute Hold
2. Shoulder to Floor: 1 Minute Each Side
3. Puppy Pose: 2 Minute Hold
4. Spiderman Hold: 3 Minutes Each Side
5. Happy Baby: 2 Minute Hold
6. Pike Stretch: 2-3 Minute Hold
7. Ankle Stretch: 1-2 Minutes Each Side
8. Squat Hold: 3 Minutes
Overhead Stretch on a Wall : 2 Minute Hold
https://www.youtube.com/watch?v=r5EAYPqCd_E&feature=youtu.be
Shoulder to Floor: 1 Minute Each Side
https://www.youtube.com/watch?v=D0li2U56nO4&feature=youtu.be
Puppy Pose: 2 Minute Hold
https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be
Spiderman Hold: 3 Minutes Each Side
https://www.youtube.com/watch?v=bsOCVF96r10&feature=youtu.be
Happy Baby: 2 Minute Hold
https://www.youtube.com/watch?v=UcEe1KLTTrs&feature=youtu.be
Pike Stretch: 2-3 Minute Hold
https://www.youtube.com/watch?v=WSkPQ1lXfNk&feature=youtu.be
Ankle Stretch: 1-2 Minutes Each Side
https://www.youtube.com/watch?v=WQ-VJN7ctjo
Squat Hold: 3 Minutes
https://www.youtube.com/watch?v=OGX6HruOy0s&feature=youtu.be
25 Minute Cap
5 Rounds For Time
400 Meter Run
20 “Odd-Object” Ground-to-Overhead
20 “Odd-Object” Squats
Odd Object Ground to Overhead
https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be
Odd Obkect Squats
https://www.youtube.com/watch?v=42UBogWGQGo&feature=youtu.be
15 Minute Cap
100 Odd-Object” Ground-to-Overhead
*On the Minute: 5 Burpees Over “Odd-Object”
Ground to Overhead
https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be
3, 2, 1 go you will complete 5 burpees, jumping laterally over the odd-object each time
No need to extend the hips fully on our burpees today
Odd-Object will start on the ground, move a the shoulder, finish with a full hip extension at the top
Let’s set up our Odd-Object weight to something that would allow you to hit 20+ reps when fresh
When Minute 1 hits- you will complete 5 more burpees then move back to the odd-object
18 Minute AMRAP
60 Line Hops
30 “Odd-Object” Reverse Lunges
15 Reverse Burpees
STIMULUS
Using an Odd Object in this longer AMRAP workout
For line hops, let’s choose a line or set down a piece of tape to jump from side to side
Odd-Object will be held with both hands across the chest for these reverse lunges
Pick a weight that you can complete the 30 alternating lunges in one unbroken set
How to Create an Odd Object:
https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be
Odd Oject Reverse Lunge
https://www.youtube.com/watch?v=Lc3gBYXT2lI&feature=youtu.be
Reverse Burpees
https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be
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