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CrossFit Games Open 17.1

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CrossFit Jersey City – CrossFit

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Skillz

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CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Burpees

Box Jumps

DB Snatch

Burpee Box Jump Overs

Conditioning

Metcon (Time)

100m Run

10 Airsquats

10 Situps

200m Run

20 Airsquats

20 Situps

300m Run

30 Airsquats

30 Situps

400m Run

40 Airsquats

40 Situps
Use this workout to figure out what kind of pace you need to set for 17.1! Take your time, but keep moving. Find that balance between going too fast and not fast enough.

Strength Day

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CrossFit Jersey City – Gymnastics

Skill

Warm-up (No Measure)

Handstand Box Circles

Toes to Bar

Hollow Positions

Strength

Warm-up (No Measure)

10 Handstand Box Circles, Alternating with a partner

Sx – Wall Walks

CRx – Add plates as obstacles

Warm-up (No Measure)

EMOM10:

1 Strict Pull Up (Sx – Banded Pull Down)

1 Kipping Pull Up (Sx – Banded Pull Down)

1 Kipping Toes to Bar (Sx – V-Ups)
Each minute, add 1 rep to all movements. Continue this pattern until you fail. When you do, rest 1 minute, then continue all remaining sets at the last successfully completely round.

For example, if you fail to complete the 5th minute, rest 1 minute, then continue the rest of the EMOM at 4 reps per movement

Mobility

Warm-up (No Measure)

T-Spine Smash

WLC – February 23, 2017

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CrossFit Jersey City – Weightlifting Club

Week 8 of this Cycle.

Weightlifting

Squat Snatch (E1.5MOM15)

We will start with empty barbell Power Snatch Drill.

Then we will add weight and work to some heavy singles today.

Round 1: 60% x 2 reps

Round 2: 65% x 2 reps

Round 3: 70% x 2 reps

Round 4: 75% x 2 reps

Round 5: 80% x 1 rep

Round 6: 85% x 1 rep

Round 7-10: 90% x 1 rep

(If 90% is too heavy, stay at 80%-85% for remaining rounds)

Back Squat (E2MOM6)

We will build up to some heavy doubles today for 3 sets.

Warmup 1: 60% x 2 reps

Warmup 2: 70% x 2 reps

E2MOM6: 80% x 2 reps x 3 sets

Finisher

Mobility

Strength Day

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CrossFit Jersey City – Gymnastics

Skill

Warm-up (No Measure)

Handstand Box Circles

Toes to Bar

Hollow Positions

Strength

Warm-up (No Measure)

10 Handstand Box Circles, Alternating with a partner

Sx – Wall Walks

CRx – Add plates as obstacles

Strength

Warm-up (No Measure)

EMOM10:

1 Strict Pull Up (Sx – Banded Pull Down)

1 Kipping Pull Up (Sx – Banded Pull Down)

1 Kipping Toes to Bar (Sx – V-Ups)
Each minute, add 1 rep to all movements. Continue this pattern until you fail. When you do, rest 1 minute, then continue all remaining sets at the last successfully completely round.

For example, if you fail to complete the 5th minute, rest 1 minute, then continue the rest of the EMOM at 4 reps per movement

Mobility

Warm-up (No Measure)

T-Spine Smash

BURNSday

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-3 jog around gym warm up into BLUE zone up to 65%

3-4 push ups in BLUE zone up to 70%

4-6 burpees into GREEN zone

6-11 1 lap of block @ 80% then burpees in ORANGE zone up to 85%

13-17 push ups & abmat sit ups (1min each) into GREEN zone

17-19 burpees into ORANGE zone

19-22 400m run + burpees in gym into RED zone

22-24 air squats down to GREEN zone at 75%

24-28 400m run + burpees back into RED zone

28-30 air squats cool down

The Turkish Getup

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CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

The Turkish Getup – This is skill work only. Most of you have never done this. You will start extremely light as we work through positions and technique.

You will have time later to try slightly heavier weights if a coach allows it.

Conditioning

Metcon (AMRAP – Reps)

AMRAP12

15 Slamballs (Sx – 20/10, Rx – 30/20)

2 Turkish Getup (a weight you can control)

15 Slamballs

4 Turkish Getups

15 Slamballs

6 Turkish Getups

etc…
Score will be total Turkish Getups

Strict Power

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CrossFit Jersey City – CrossFit

Strength

Warm-up (No Measure)

EMOM8

1st Minute – 5-10 Strict Pull Ups (Sx – Toe Assisted)

2nd Minute – 5-10 Strict HSPU (Sx – Box HSPU or Push Ups)
Pick a number from 5-10 that will be challenging for all sets. You should be able to do that number unbroken for the first 2 rounds.

Conditioning

Metcon (Time)

10 Rounds each – Alternating with a Partner

250m Row Sprints
Score will be your slowest time. The goal here is consistency. All your times should be very similar.

Cool Down

Warm-up (No Measure)

Breathing – 2 minutes

As soon as your last row sprint is done, sit on the floor and focus on your breathing. Try to bring your heart rate back down.