CrossFit Jacked – CrossFit
Weightlifting
Push Press (17 minutes to work to a heavy single)
Metcon
Metcon (Time)
Fish Out of Water
20 Minute Time Cap
For Time:
2,000 Meter Row
Directly Into…
10 Rounds of “Heavy Chief”
1 Round of “Heavy Chief” =
3 Power Cleans 155/105
6 Push-ups
9 Air Squats
RX+
For Time
20 Minute Time Cap
2,000 Meter Row
Directly Into 10 Rounds:
2 Power Cleans 205/145
4 Bar-Facing Burpees
8 Alternating Pistols
Within the 10 rounds, there a re a good amount of transitions. This is where seconds can disappear very easily.
We’ve all seen a lazy transition before, or a lengthy one where we take a trip to the chalk bucket. Only a handful of these transitions can compound to something very significant. Being disciplined can save you 15-30 seconds without even noticing it.
We’re looking for a smooth methodical pace. Aim is to find a breathing pace , where each rep. we are forcing in a deep breath.
Row
*Shoot for a moderate pace, or something around 10 seconds slower than best 2k.
*Don’t PR your 2k as there is still quite a bit of work to be done.
Power Cleans
*Choose a weight that you could cycle for unbroken sets if needed, but quick singles are okay.
The Chief
*Having a goal for completing each round can help you with pacing:
– On the 60: 10:00
– On the 55: 9:10
– On the 50: 8:20
– On the 45: 7:30
– On the 40: 6:40
– On the 35: 5:50
– On the 30: 5:00
*Stagger by 8-10 minutes if short on rowers.