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Wednesday

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (Weight)

EMOM20 – In Stations

1st Minute: 10 Deadlifts (Sx – 95/65, Rx – 135/95, CRx – 185/135)

2nd Minute: Wallballs (Sx – 10 reps, Rx – 15 reps, CRx – 20 reps)

3rd Minute: Cal Row (Sx – 12/8, Rx – 15/12, CRx – 17/15)

4th Minute: Rest

Cool Down

Warm-up (No Measure)

90 seconds each leg – Hamstring Stretch

Tabata Fun

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CrossFit Jersey City – CrossFit Kids/Teens

Warm-up

Warm-up

Warm-up (No Measure)

Hot Potato

Skill

Push Press

Metcon

Metcon (No Measure)

“Tabata” :20 of work and :10 of rest (8 Rounds)

Jump rope

Front Squats

Burpees over bar

Cone zig zag run

~3 minutes rest~

Monkey hang

Air Squats

Push Press

Ring Rows

Gymnastics

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CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Handstand Push Up Skill Work

Conditioning

Metcon (Time)

9 Handstand Push Ups

9 Pull Ups

– 200m Run –

12 Handstand Push Ups (CRx – 15 Reps)

12 Pull Ups (CRx – 15 Reps)

– 400m Run –

15 Handstand Push Ups (CRx – 21 Reps)

15 Pull Ups (CRx – 21 Reps)

– 400m Run –

12 Handstand Push Ups (CRx – 15 Reps)

12 Pull Ups (CRx – 15 Reps)

– 200m Run –

9 Handstand Push Ups

9 Pull Ups
Scaling Options

HSPU: Sx – Box HSPU or DB Push Press

Pull Ups : Sx – Leg Assisted Ring Pull Ups

Time Cap – 20 Minutes

Cool Down

Warm-up (No Measure)

60 Partner Situps – Use a wallball and an abmat

Tabata Fun

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CrossFit Jersey City – CrossFit Kids/Teens

Warm-up

Warm-up

Warm-up (No Measure)

Hot Potato

Skill

Push Jerk

Metcon

Metcon (No Measure)

“Tabata” :20 of work and :10 of rest (8 Rounds)

Rope Hold

Front Squats

Push Jerk

Cone zig zag run

~3 minutes rest~

Rope Hold

Air Squats

Ring Rows

Burpees

1 more week of squats

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CrossFit Jersey City – CrossFit

Strength

Front Squat (12 sets of 1 rep)

Every 90 seconds for 12 rounds: 1 rep at 100% of 3RM

Conditioning

Metcon (AMRAP – Reps)

AMRAP9 – With Dumbbells

3 Front Rack Lunges

3 Hang Power Cleans

6 Front Rack Lunges

6 Hang Power Cleans

9 Front Rack Lunges

9 Hang Power Cleans

etc…
Continue to add 3 reps to each movement for 9 minutes

Sx – 35/20, Rx – 50/35, CRx – 50+/35+

WLC – June 25, 2017

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CrossFit Jersey City – Weightlifting Club

Week 7 of this Cycle!

Weightlifting

Clean and Jerk (10×1)

We will start with a general warm-up.

The C&J will be caught in the squat position and pause for 3 seconds.

Once you stand up, you will complete a split jerk and hold the position for 3 seconds.

Sets 1-5 – 70%

Sets 6-10 – 75%

Weighted Dumbbell Step Ups (5×5 (each arm))

The point of this is to work Overhead Stability and Mobility, not to be challenging weight wise.

Ballistic BURN!

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 jog around gym warm up into BLUE zone up to 65%

2-3 single unders in BLUE zone up to 70%

3-4 low box jumps w/rebound into GREEN zone

4-8 lap of block @ 75% then abmat situps

8-9 KBS in ORANGE zone

9-10 slow lunges lactate flush

10-11 low box jumps w/rebound into ORANGE zone

11-12 burpees in ORANGE zone

12-16 lap of block @ 75% then abmat situps

16-17 KBS ups in ORANGE zone

17-18 burpee box jumps into RED zone

18-19 slow lunges lactate flush

19-23 lap of block @ 75% then abmat situps

23-24 KBS in ORANGE Zone

24-25 burpee box jumps into RED zone

25-26 slow lunges lactate flush

26-28 200m sprint + burpees in RED zone

28-29 slow single unders lactate flush

29-30 slow lunges lactate flush

Presses

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CrossFit Jersey City – CrossFit

Strength

Clean and Push Jerk (15 minutes to find a moderate Clean and Jerk)

This is an extended warm up and practice session for your workout. Also, these are power cleans today. Do not max out.

Conditioning

Metcon (Weight)

Every 4 Minutes for 12 Minutes

200m Run or 15/12 Cal Assault Bike

12 Burpees over the bar (Sx – 8 reps)

9 Clean and Jerks (Sx – 75/55, Rx – 95/65)
CRx – Every 3 minutes for 9 minutes

15/12 Cal Assault Bike

12 Burpees over the bar

9 Unbroken Clean and Jerks (95/65)

Mobility

Warm-up (No Measure)

Foam Roll Quads – 3 Minutes