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HSPU

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CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Double Under and HSPU Work

Conditioning

Metcon (Time)

6-12-18-12-6: Handstand Push Ups (Sx – Box HSPU)

After each set, complete 35 Double Unders (Sx – 45 seconds of attempts)
Challenge yourself on the HSPU today. If you usually use two abmats, use one. If you usually do “Rx”, then do deficit HSPU today.

THRUSTAS

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CrossFit Jersey City – CrossFit Kids/Teens

Warm-up

Warm-up (No Measure)

Medball Warm Up

15 Burpees

15 Front Squats w/MB

12 Mountain Climbers

12 Push Press w/MB

9 Hurdle Hops

9 Wall Balls

Skill

Thruster Review

Metcon

Metcon (Time)

15-12-9

Thrusters

Burpee Box Jumps (Sx ~Box Jumps)

200m Run (Sx~100m)

Game

WLC – May 14, 2017

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CrossFit Jersey City – Weightlifting Club

Week 1 of this Cycle!

Weightlifting

Muscle Clean (5×5)

We will start with a general warmup and work bar path using muscle cleans. The key will be keeping the barbell close.

We will use some weight.

Finisher

Mobility

Squat Clean (E2MOM)

We will work on Squat Clean.

If you cannot do Squat Cleans, you will work on catching the bar in proper position in the Power Clean and then completing the Front Squat.

50% x 1 set x 4 reps

60% x 1 set x 4 reps

67% x 6 sets x 4 reps

BURN those calories

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 jog around gym – warm up into BLUE zone

2-4 single unders into GREEN zone

4-7 slow row in GREEN zone

7-9 row into ORANGE zone

9-11 burpees in ORANGE zone

11-13 slow jog/walk around gym back into GREEN zone

13-15 fast single unders into ORANGE zone

15-17 row in ORANGE zone

17-18 row sprint into RED zone

18-19 slow lunges lactate flush recovery

19-21 jog around gym in ORANGE zone

21-23 sprint length of gym, jog back RED zone

23-24 walk around gym

24-25 fast single unders in ORANGE zone

25-28 400m run/500m row ORANGE zone

28-30 slow lunges recovery BLUE or GREY zone

Dream Team

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

Teams of 2

800m Run Together

80 Wallballs Total



600m Run Together

120 American Kettlebell Swings Total



400m Run Together

80 Dumbbell Snatches Total



200m Run Together

40 Double Russian Kettlebell Swings Total
One partner works while one partner rests.

WLC – May 11, 2017

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CrossFit Jersey City – Weightlifting Club

Week 1 of this Cycle!

Weightlifting

Muscle Snatch (5×5)

We will start with a general warmup and work bar path using muscle snatches. The key will be keeping the barbell close.

We will use some weight.

Finisher

Mobility

Squat Snatch (E2MOM)

We will work on Squat Snatches.

If you cannot do Squat Snatches, you will work on catching the bar in proper position in the Power Snatch and then completing the OHS.

50% x 1 set x 4 reps

60% x 1 set x 4 reps

67% x 6 sets x 4 reps

BURN bodies

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-1 jumping jacks warm up BLUE ZONE up to 65%

1-3 rower GREEN ZONE

3-6 rower ORANGE ZONE max 85%

6-7 box step ups back GREEN ZONE

7-9 rower ORANGE ZONE

9-11 row sprint RED ZONE

11-12 box step ups back GREEN ZONE

12-14 rower ORANGE ZONE

14-16 row sprint RED ZONE

16-17 box step ups back GREEN ZONE

17-18 jog around gym ORANGE ZONE

18-20 60’ sprints of gym RED ZONE

20-21 walk around gym back ORANGE ZONE

21-23 60’ sprints of gym RED ZONE

23-24 walk around gym ORANGE ZONE

24-26 row sprint RED ZONE

26-28 box step ups cool down

28-30 Recovery breathing – who will be first back into GREY zone?