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CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

10 Rounds

5 Shoulder to Overhead (Sx – 75/55, Rx – 95/65, CRx – 135/95)

4 Front Squats

3 Burpees (over the bar if possible)
Goal – 10-15 Minutes

Strength

Warm-up (No Measure)

3 Sets

50′ Waiter Carry each arm

Running

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 single unders warm up into BLUE zone

2-4 200m run + walking lunges GREEN ZONE

4-9 lap of block + air squats ORANGE ZONE

9-11 200m sprint + walking lunges RED ZONE

11-13 single unders ORANGE zone

13-18 lap of block + burpees ORANGE ZONE

18-20 single unders ORANGE zone

20-22 200m sprint + walking lunges RED ZONE

22-27 lap of block + air squats ORANGE ZONE

27-29 200m run + walking lunges GREEN ZONE

29-30 recovery

Stuff

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

10 Rounds

5 Shoulder to Overhead (Sx – 75/55, Rx – 95/65, CRx – 135/95)

4 Front Squats

3 Burpees (over the bar if possible)
Goal – 10-15 Minutes

Strength

Warm-up (No Measure)

3 Sets

50′ Waiter Carry each arm

The bells

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CrossFit Jersey City – CrossFit Kids/Teens

Warm up

Get around the gym

Metcon (AMRAP – Rounds and Reps)

AMRAP10

20 kettlebell swings

15 goblet squats (with the kettlebell)

10 burpees over the kettlebell

At the top of every minute, 10 secs hang from the rig

Gymnastics

Accumulate a total of 90 seconds in an L-sit

Pull Ups and Jumps

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CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Kipping Pull Ups and Bar Muscle Ups

Conditioning

Metcon (Time)

40 Ring Rows (CRx – Pull Ups)

40 Box Jump Overs

30 Pull Ups (Sx – Leg Assisted Ring Pull Ups, CRx – Chest to Bar)

30 Box Jump Overs

20 Chest to Bar Pull Ups (Sx – Pull Ups or Leg Assisted Ring Pull Ups, CRx – Bar Muscle Ups)

20 Box Jump Overs
For larger classes, we’ll be in teams of 2 with one partner starting on the rig and one partner starting on the box. If you happen to run into each other, just alternate reps as you rest.

Goal – Sub 20 Minutes

Mobility

Warm-up (No Measure)

Foam Roll each Lat – 2 minutes

Heavy Day

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CrossFit Jersey City – CrossFit

Strength

Power Clean (5×1: Build to a heavy single)

Work in teams of 2 so we can conserve barbells and plates

Conditioning

Metcon (Time)

10 Power Cleans

8 Power Cleans

6 Power Cleans

4 Power Cleans

2 Power Cleans
Sx – Starts at 75/55, add 5-10lbs total after each set

Rx – Starts at 95/65, add 10lbs total after each set

CRx – Starts at 135/95, add 20lbs total after each set

Goal – Sub 9 minutes

For larger classes, we’ll do this in 2 heats so we can conserve plates. Ideally, partners need to use all the same weights.

Cool Down

Warm-up (No Measure)

Foam Roll Quads – 3 minutes

WLC – August 6, 2017

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CrossFit Jersey City – Weightlifting Club

Week 1 of this Cycle!

Weightlifting

Clean Shrug (5×5)

With the barbell starting at the hip, the athlete will shrug the shoulders to generate momentum from the barbell.
We will start with a general warm-up.

From there we will work on proper pulling using the Clean Shrug.

All percentages will be based off your Clean 1 Rep Max.

5 Sets of 5 reps

50% x 5 reps

Hang Power Clean (5×5)

We will next do 5 sets of 5 of Hang Power Clean building upon what we did in the first part of class.

5 Sets of 5 reps

70% x 5 reps x 5 sets

Ballistic BURN!

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 jog around gym warm up BLUE zone

2-3 single unders BLUE zone

3-4 low box jumps w/rebound GREEN zone

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

8-9 KBS in ORANGE zone

9-10 slow lunges lactate flush

10-11 low box jumps w/rebound ORANGE zone

11-12 burpees ORANGE zone

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

16-17 KBS ORANGE zone

17-18 burpee box jumps RED zone

18-19 slow lunges lactate flush

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

23-24 KBS in ORANGE Zone

24-25 burpee box jumps RED zone

25-26 slow lunges lactate flush

26-28 200m sprint + burpees RED zone

28-30 meditate