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BURN!

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CrossFit Jersey City – BURN!

Metcon (Calories)

0 – 4 mins Rower/AB into Zone 2 up to 65%

4 – 8 mins Burpees in Zone 3

8 – 13 mins Rower/AB into Zone 4 up to 85%

13 – 18 mins Abmat Sit-Ups back into Zone 3

18 – 20 mins Rower/AB in Zone 4 up to 90%

20 – 21 mins Rower/AB max effort sprint

21 – 23 mins Air Squats back into Zone 3

23 – 26 mins Burpees into Zone 4 at 75-80%

26 – 28 mins 60′ sprints

28 – 30 mins Air Squats cool down

Metcon (Calories)

0 – 4 mins Rower/AB into Zone 2 up to 65%

4 – 8 mins Burpees in Zone 3

8 – 13 mins Rower/AB into Zone 4 up to 85%

13 – 18 mins Abmat Sit-Ups back into Zone 3

18 – 20 mins Rower/AB in Zone 4 up to 90%

20 – 21 mins Rower/AB max effort sprint

21 – 23 mins Air Squats back into Zone 3

23 – 26 mins Burpees into Zone 4 at 75-80%

26 – 28 mins 60′ sprints

28 – 30 mins Air Squats cool down

Handstand Push Ups

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CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Wrist and Shoulder Stretch

Floor HSPU Drills

Tripods with an abmat

Balance Drills with Partners

Warm-up (No Measure)

Free standing Handstand Holds with 2 partners (10 minutes)

Warm-up (No Measure)

Handstand Walks (with a partner if needed) Drills

Strength

Warm-up (No Measure)

Box Handstand Walk Ladder

1 Walk to the box

1 HSPU

1 Walk back to plank

2 HSPU

etc…
Sx – Return to plank each time instead of the HSPU

Sweat it out

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CrossFit Jersey City – CrossFit

Strength

Deadlift (10-8-6-4-2)

Build up to a heavy set of 2 using the above rep scheme. Increase in weight each time.

***Morning Classes – Please control the barbell back to the floor each time

Conditioning

Metcon (Time)

3 Rounds

70 Double Unders (Sx – 90 seconds of attempts)

50 Situps

30 Airsquats

Gymnastics

Warm-up (No Measure)

Collect 2 Minutes in an L-Sit Position

Cleans

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CrossFit Jersey City – CrossFit

Strength

Clean (EMOM10: 1 Power Clean + 1 Squat Clean)

Morning Classes – No dropping. Return the bar to the hip first. Focus is on speed under the bar. Keep good form

Partner up for this

Think of this as more warm up for your workout below

Conditioning

Metcon (Time)

21-15-9-6-3

Front Squat (Sx – 75/55, Rx – 95/65, CRx – 135/95)

Lateral Burpees Over The Bar
Morning Classes – please stay lighter, and try to get farther into the workout

If class is full, do your burpees in place

Time Cap – 18 Minutes

Gymnastics

Warm-up (No Measure)

Collect 2 Minutes in a side plank on each side

BURN class

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CrossFit Jersey City – CrossFit

Metcon (Calories)

Heart Rate Zones and Times

0 – 5 minutes warm up into Zone 2 quickly up to 65%

5 – 9 minutes through Zone 2 into Zone 3

9 – 14 minutes stay between 80 -85%

14 – 19 minutes back down to 75 – 80%

19 – 21 minutes get from 80% to 90%

21 -22 minutes 90% +

22 – 24 minutes slow down to 75%

24 – 27 minutes back to 75 – 80%

27 – 28 minutes 90% +

28 – 30 cool down

Partner Workout

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CrossFit Jersey City – CrossFit

Strength

Deadlift (1×3)

With a partner, you have 15 minutes to build up to a heavy triple deadlift. Your focus is on perfect form for all reps. This is NOT a max out of any kind

Conditioning

Metcon (AMRAP – Reps)

AMRAP20 – Teams of 2

300m Run as a team

40 Dumbbell Snatches (Sx – 35/25, Rx – 50/35, CRx – 70/50)
You can alternate the snatches as needed, but you should each complete 20 total