affiliate

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

-Run 200m

-General stretching (5min)

-1 min. Tabata of each movement (:20 on/:10 off)

-Bottom of air squat holds

-Low plank hold (on elbows)

-Mountain climbers

-Push ups

-Burpees

*rotate 2x through – 10min.

Metcon

Sled Push (Time)

3 attempts – 50m sled push for time (185/125)

Metcon (Time)

5 rounds for time (24 min cap)

– 20 AirSquats

– 15 Deadlifts (165/115)

– 10 TTB

– 50 Double unders

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

4 stations. 1 min. on/off rotate 2x

– barbell mash triceps (:30 sec. e/arm)

– Slow and steady good mornings w/ PVC

– banded shoulder distraction (:30 sec e/arm)

– Samson stretch (:30 sec. e leg)

Weightlifting

Squat Clean Thruster (8 Minute EMOM)

*ascend in weight as able

*no fails

Metcon

Metcon (Time)

20 Minute Cap

500m Row

40 Abmat Situps

30 Box Jump Overs 24/20

20 Thrusters 115/75

10 Hang Power Cleans 135/95

500m Row

RX+ 135/95 Thrusters and 155/105 Hang Power Cleans

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

4 stations – 1 min. at each x 3times through

-30 sec. e/side samson stretch

-Hollow Rocks

-30 sec. e/sdie twisted cross

-Arch rocks

Weightlifting

Bench Press (5 Sets of 5 – weight stays the same)

Metcon

Metcon (Time)

For time:

Row, 500 m

21 Push Press, 115/75 lbs

Row, 500 m

18 Push Press, 115/75 lbs

Row, 500 m

15 Push Press, 115/75 lbs

Row, 500 m

12 Push Press, 115/75 lbs

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

General warmup

Then… squat therapy on wall w/ PVC

Weightlifting

Overhead Squat (15 min. – 8 sets of 2 OHS )

*1st rep of OHS has a 2 sec. pause in the bottom

Metcon

Metcon (Time)

For Time (15 min. cap)

21-15-9

-Alt. Front rack lunge steps (r=1,L=2 115/75)

-Pullups (scale w/ ring rows)

-Goblet squats (53/35 kb)

RX+ 135/95 and Strict Pullups

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

4 stations – 1 min. at each x 3times through

-30 sec. e/side samson stretch

-Hollow Rocks

-30 sec. e/sdie twisted cross

-Arch rocks

Metcon

Warm-up

Warm-up (No Measure)

3 rounds not for time

-2 wall walks w/ 3 sec. hold at top

-10 lateral bar hops

-10 Hollow rocks

Weightlifting

Shoulder Press (In 5 Sets Work to a Heavy 5RM for the day)

15 Minute Clock

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min. AMRAP

-21 Double unders

-15 Pushpress (95/65)

-9 TTB

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

2 min. – T-spine rolling/LAX ball

Accumulae 20 Goblet squats w/ KBs

*each hold for 2 sec. at bottom

4x – 10 bounding power skips

Weightlifting

Front Squat (1×3)

Metcon

Metcon (AMRAP – Reps)

5 rounds 2 min.on/1 min. rest (15 min. clock)

– 5 Power Clean (135/95)

– 10 lateral bar over Burpees

– Max rep wall balls in remaining time (20/14)

*Score is total wallballs across all 5 rounds

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

5 rounds for time of:

10 Toes To Bars

10 Power Snatches, 75/55 lbs

10 Wall Balls, 20/14 lbs

CrossFit Jacked – CrossFit

Metcon

Baseline (Time)

15 Min Time Cap

500m Row

40 Air Squats

30 AbMat Situps

20 Pushups

10 Pullups

Metcon (Time)

15 Min Time Cap

4 Rounds

10 Deadlift 135/85

10 Toe 2 Bar

10 Wall Balls

Metcon (AMRAP – Rounds and Reps)

1/2 Cindy

10 Min AMRAP

5 Pullups

10 Pushups

15 Air Squats

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

-12 alt. switch lunges

-10 jumping air squats

-20 sec. seal/cobra pose

**review rowing mechanics/form

– use legs, keep back tight, push with legs not pull with back

Weightlifting

Front Rack Lunge (3×20)

3 sets of 20 alt. Front Rack Lunge steps

*build weight as able

*focus on vertical torso and a solid front rack, weight is secondary to good position

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min. AMRAP

– 9 Front squats from the ground (115/75)

– 21 Lateral burpees over the bar

– 100m run

Immeditaly at 9:00

Cashout – 100 Abmat situps AFAP

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds for form, not for time

– 100m jog

– 10 kb goblet squats w/ 2sec. pause in bottom

– 10 inch worms + pushup

Weightlifting

Front Squat (1×3)

in 15 min. Find 3rm from rack

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min. AMRAP

– 9 Front squats from the ground (115/75)

– 21 Lateral burpees over the bar

– 100m run

Immeditaly at 9:00

Cashout – 100 Abmat situps AFAP