CrossFit Jacked – CrossFit
Weightlifting
Paused Back Squat (20 minutes to complete 5 sets of 5 reps @ 65%)
Hold 3 Second Pause at the Bottom.
Base percentage off 1RM Back Squat (no pause)
Metcon
Metcon (Time)
Annie’s On The Run
20 Minute Time Cap
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run
DOUBLE UNDERS
Know your abilities on the rope and take the 300 total reps into account
Break these up like you would 300 for time
ABMAT SITUPS
Push these more than you want to, especially the first two rounds
Won’t really effect the runs at all
Just going 2 seconds slower on each rep over the course of the 150 is a 5 minute difference in time
RUNS
Balance this station out with the double unders
Runs are less important at the beginning of the workout and more important at the end