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Small amount of burpees

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Gymnastics

Warm-up (No Measure)

Collect 2 Minutes in an L-Sit Position

Conditioning

Metcon (Time)

100 Burpees (Sx – 80 Burpees)

At the top of every minute – 5 Wallballs (CRx – 7 Wallballs)

Wallballs: Sx – 14/10. Rx – 20/14
Even though it looks like a small jump from Rx to CRx, it’s a massive difference. Choose carefully.

Goal – Sub 12 minutes

Cool Down

Warm-up (No Measure)

Breathing – As soon as your workout is complete, sit on the floor and try to control your breathing as much as possible for 2 minutes. The goal here is to work on our recovery and bring our heart rate back down. Then we’ll stretch a bit.

Isabel

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Strength

Power Snatch (Find a heavy technical rep for the day)

Conditioning

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Sx – 75/55

Rx – 95/65

CRx – 135/95

Goal – Under 7 minutes

BURN it off

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – BURN!

Metcon (Calories)

0-3 jumping jacks warm up into BLUE ZONE up to 65%

3-7 rower into GREEN ZONE

7-10 rower into ORANGE ZONE max 85%

10-11 take a knee

11-13 single unders in GREEN ZONE

13-16 rower into ORANGE ZONE

16-18 row sprint RED ZONE

18-19 take a knee

19-20 jog around gym into ORANGE ZONE

20-22 60’ sprints of gym in RED ZONE

22-23 take a knee

23-25 jog around gym into ORANGE ZONE

25-27 row sprint RED ZONE

27-29 single unders ORANGE ZONE

29-30 take a knee

Press Dat, all on the floor.

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – Weightlifting Club

Week 3 of this Cycle!

Weightlifting

Push Press (7×3)

We will start with a general warm-up.

From there we will work on Push Presses and stabilizing the bar Overhead.

You will hold for 3 second overhead for each rep.

50% x 3 reps

60% x 3 reps

70% x 3 reps

80% x 3 reps x 3 reps

We will spend a total of 15 minutes working on Push Press.

Squat Clean (EMOM12)

Next, we will do 6 sets of 3 reps of Squat Snatches building up in weight.

Set 1: 50% x 3 reps

Set 2: 60% x 3 reps

Set 3: 70% x 3 reps

Set 4-6: 78% x3x3

Team Work

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

Teams of 2

60 Box Jump Overs (Sx – 20″/16″, Rx – 24″/20″, CRx – 30″/24″)

120 Push Presses (Sx – 75/55, Rx – 95/65, CRx – 115/85)

then…

1 Mile Run (Sx – 2 laps around the block)

Jump around

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit Kids/Teens

Metcon (Distance)

Depth drop to broad jump

Slowly step from a box and straight into a max effort broad jump

5 attempts

Deadlift (3 sets of 10 reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP7

6 deadlifts @ 50% of 10 rep max

12 box jumps

Cindy-ish

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP15

2 Rounds

10 Burpees

15 Airsquats

Then…

4 Squat Cleans (Sx – 95/65, Rx – 135/95, CRx – 155/115)
Goal – 4+ Rounds

Mobility

Warm-up (No Measure)

Foam Foll Legs – 3 Minutes

Overhead Skwats

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – Weightlifting Club

Week 3 of this Cycle!

Weightlifting

Overhead Squat (7×3)

We will start with a general warm-up.

From there we will work on an Overhead Squat Position Drill.

You will hold for 3 second in a half squat, 3 second in a full squat and stand.

We will spend a total of 15 minutes working on Overhead Squats

Squat Snatch (EMOM12)

Next, we will do 6 sets of 3 reps of Squat Snatches building up in weight.

Set 1: 50% x 3 reps

Set 2: 60% x 3 reps

Set 3: 70% x 3 reps

Set 4-6: 78% x3x3

Toes to Row

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Toes to Bar

Conditioning

Metcon (AMRAP – Reps)

AMRAP4

500m Row (Sx – 400m Row)

Max V-Ups (Sx – Sit Ups)

Rest 90 seconds

AMRAP4

500m Row (Sx – 400m Row)

Max Toes to Bar (Sx – Hanging Knee Raises)

Rest 90 seconds

AMRAP4

500m Row (Sx – 400m Row)

Max V-Ups (Sx – Sit Ups)

Rest 90 seconds

AMRAP4

500m Row (Sx – 400m Row)

Max Toes to Bar (Sx – Hanging Knee Raises)