Jumpin, Jumpin

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Burpee Test

1 Minute Time Cap

12 Bar Facing Burpees

–rest 5 minutes before beginning WOD–
This test is performed to help you determine if you are able to complete the RX version of today’s WOD.

If unable to complete the 12 bar facing burpees within 1 minute you will use whatever number of burpees achieved as the buy in for each AMRAP today.

i,e. complete 8 bar facing burpees and you will do 8 bar facing burpees each round before beginning the lunges.

Metcon (AMRAP – Reps)

Jumpin, Jumpin

On a Running Clock @ 0:00

Every 3 mins (30 mins) for 10 Rounds

AMRAP 2:00

12 Bar Facing Burpees

Max Reps Step Back lunge 95/65

Rest 1 Minute

–rest 5 minutes after workout is completed and perform an 800m Run
Interval sprint style workout. Come out of the gate hot on the burpees and move steady with the step back lunges. It will burn and that’s ok just fight to keep the legs moving. When it’s time to run just know that the legs will be fatigue so the first 100m will be all about getting your legs under you.

Front rack or back rack allowed on lunge portion. Keep the legs stepping back and pause at the top of each rep so the legs don’t blow up. Don’t stop moving on step back lunges.

The Scaling aim is for athletes to finish the burpees under 1:00. Weight on lunges should be light and non stop on movement.

800m Run (Time)

Max Effort 800m Run
Please run on pavement (around building) and stay off the grass to prevent tracking dirt into the gym.

If raining hard, sub with 1000m Row.

Be ready for the legs to be shaky on the run. Start off that first 100m feeling the pace out and make the adjustments as you go.

Categories: WOD

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