CrossFit Jacked – CrossFit
Weightlifting
Pull-Up Progressions (No Measure)
Beginner: Toe-Assisted Pull-ups (off box) with Negative (complete 5 sets of 5 reps)
Intermediate: Chin-Ups 5 Sets of 5 Reps
Advanced (Must Have 5 Strict Pull-ups within 60 sec): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.
Weighted Pull-ups (5 sets of 5 reps – same weight across)
17 min to complete
2 Minute Hang From Pull-up Bar (Time)
Accumulate 2 minutes of hanging from the pull-up bar. How long does it take you to accumulate a 2 minute hold?
Remember to activate your lats by pushing away from the bar to remain active. Do not slouch. If you begin to slouch, come off the bar to reposition yourself and pick up where you left off.
Metcon
Metcon (Time)
“Open”ed Out
20 Minute Time Cap
21 Deadlifts 155/105
21 HSPU
Rest 2 Minutes
15 Deadlifts 185/125
15 HSPU
Rest 1 Minute
9 Deadlifts 205/145
9 HSPU
RX+: 225/155 then 255/185 then 285/205