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Wednesday

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Announcements

Get yo Dubs on!
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

3 rounds

20 Power Snatches (Sx – 55/35, Rx – 75/55)

20 Front Squats
Goal – Sub 10 Minutes

Please make sure to control the barbell to the floor every time.

This is a repeat from April 10th.

Mobility

Warm-up (No Measure)

Foam Roll Quads – 3 minutes

Power Power Cleans, y’all

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Announcements

Get yo Dubs on!
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – Weightlifting Club

Week 9 of this Cycle!

Weightlifting

Warm-up

We will start today’s workout by working on Hip Mobility & Front Rack positions

You and your partner will grab a barbell and a (purple, red, or green) band.

Will mobilize with:

Banded Liftoff

Banded Hip Pull

Banded Pulls

Barbell in the Rack

2 sets of 10 pumps

2 sets of F. Rack Hold in the bottom position

Power Clean (E1.5MOM10.5)

Next, we will do 5 working sets of 5 reps at 70% of your 1 RM P. Clean.

We will build up to 70% as follows:

Set 1: 50% x 5

Set 2: 60% x 5

Sets 3-7: 70% x 5

Handstand Holds

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Announcements

Get yo Dubs on!
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – Gymnastics

Skill

Warm-up (No Measure)

Building on last weeks handstand walking, today we’ll be focusing on static handstand holds. The goal is to collect a decent amount of time upside down without moving.

Run n Jump

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Announcements

Get yo Dubs on!
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 — Jog around gym BLUE

2-4 — 200m Run + Walking lunges ORANGE

4-9 — Lap of block + air squats ORANGE

9-11 — 200m Sprint + walking lunges RED

11-13 — Box jump overs ORANGE

13-18 — Lap of block + burpees ORANGE

18-20 — Box jump overs ORANGE

20-22 — 200m sprint + walking lunges RED

22-27 — Lap of block + air squats ORANGE

27-29 — 200m Sprint + walking lunges RED

29-30 — Recovery

Wednesday

By: 0

Announcements

Get yo Dubs on!
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

3 rounds

20 Power Snatches (Sx – 55/35, Rx – 75/55)

20 Front Squats
Goal – Sub 10 Minutes

Please make sure to control the barbell to the floor every time.

This is a repeat from April 10th.

Mobility

Warm-up (No Measure)

Foam Roll Quads – 3 minutes

KB Cleans

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Announcements

Get yo Dubs on!
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Kettlebell Cleans

Conditioning

Metcon (Time)

5 Rounds

20 American Kettlebell Swings (Sx – 35/26, Rx – 53/35, CRx – 70/53)

30 Double Unders (Sx – 60 Single Unders or 0:45 of attempts)
This is spicier then it looks… choose your weight wisely.

Goal – Sub 10 minutes

Mobility

Warm-up (No Measure)

Roll out forearms with a barbell and abmat – 2 minutes each side

Monday Madness

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Announcements

Get yo Dubs on!
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 (Time)

10-1 Ladder

Toes to Bar (Sx – Ground Toes to Bar)

Burpee Box Jump Overs (Sx – 20″/16″, Rx – 24″/20″)
If you can clear the box completely, please do so today. If that means using a lower height, do so.

Goal – Consistent Toes to Bar reps through out the workout

Strength

Warm-up (No Measure)

Teams of 5 – Plate Passes until failure

Jump & Hang

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Announcements

Get yo Dubs on!
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit Kids/Teens

Warm up

Warm-up (No Measure)

Over & Under

Skill

Toes-To-Bar

Metcon

Metcon (Time)

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Ground Toes-To-Bar

Burpee Box Jumps

Game

Clean & Yerks

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Announcements

Get yo Dubs on!
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – Weightlifting Club

Week 8 of this Cycle!

Weightlifting

Warm-up

We will start today’s workout by working on Hip Mobility & Front Rack positions

You and your partner will grab a barbell and a (green/blue) band.

Will mobilize with:

Banded Lunges (attached to the rig – waist level)

Banded Step Overs ( Move rack down to waist level and step over)

Barbell in the Rack

2 sets of 10 pumps

2 sets of F. Rack Hold in the bottom position

Squat Clean and Jerk (E1.5MOM15)

Next, we will do 5 work to 5 singles at 85% of your 1 RM Snatch.

We will build up to 85% as follows:

Set 1: 50% x 2

Set 2: 60% x 2

Set 3: 70% x 2

Set 4: 70% x 2

Set 5: 77% x 1

Set 6-10: 85%x 1

Weighted Dumbbell Step Ups (EMOM10)

Next we will do box steps ups with dumbbells.

Novice – 20/10

Beginner – 30/20

Intermediate – 40/30

Advanced – 50/40

3 reps per leg every minute on the minute for 10 minutes.