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Cleans

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CrossFit Jersey City – CrossFit

Strength

Clean (Build up to a heavy squat clean)

EMOM10: 1 Squat Clean

Work with a partner to keep barbells to a minimum

Morning Classes – No Dropping Please

Conditioning

Metcon (Time)

This will be run in two heats.

1 Power Clean (Sx – 95/65, Rx – 135/95)

1 Toes to Bar (Sx – Hanging Knee Raises)

2 Power Cleans

2 Toes to Bar

3, 3, 4,4,..etc… up to 10,10.

Time Cap – 10 Minutes – Choose scales that allow you to complete this in less then that
Morning Classes – No Dropping Please. That means choose a weight that you can control the entire time

Sled Day

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CrossFit Jersey City – CrossFit

Strength

Metcon (Weight)

AMRAP10 – Two Teams

Alternating Sled Push. Increase in weight throughout

Conditioning

Metcon (Time)

3 Rounds

25 American KBS (Sx – 35/26, Rx – 53/35, CRx – 70/53)

20 Cal Row (Sx – 15 Cals)

15 HSPU (Sx – Box HSPU, Rx – Head to Ground)

Mobility

Warm-up (No Measure)

Low back and Hamstring Stretch

Post 17.1 Mayhem

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CrossFit Jersey City – CrossFit

Mobility

Warm-up (No Measure)

Lots of stretching to get 17.1 out of your system

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team Cindy – Teams of 2 – Alternating Rounds

AMRAP20

5 Pull Ups (Sx – Ring Rows)

10 Push Ups (Sx – Box Push Ups)

15 Air squats

Cool Down

Warm-up (No Measure)

20 Scorpions

NOT 17.1!

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-3 jumping jacks warm BLUE ZONE up to 65%

3-7 rower/assault bike GREEN ZONE

7-10 rower/assault bike ORANGE ZONE max 85%

10-13 box step ups back GREEN ZONE

13-16 rower/assault bike ORANGE ZONE

16-18 row/assault bike sprint RED ZONE

18-20 box jumps back ORANGE ZONE

20-22 60’ sprints of gym RED ZONE

22-24 walk around gym ORANGE ZONE

24-26 row/assault bike sprint RED ZONE

26-30 box step ups cool down

CrossFit Games Open 17.1

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CrossFit Jersey City – CrossFit

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Skillz

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CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Burpees

Box Jumps

DB Snatch

Burpee Box Jump Overs

Conditioning

Metcon (Time)

100m Run

10 Airsquats

10 Situps

200m Run

20 Airsquats

20 Situps

300m Run

30 Airsquats

30 Situps

400m Run

40 Airsquats

40 Situps
Use this workout to figure out what kind of pace you need to set for 17.1! Take your time, but keep moving. Find that balance between going too fast and not fast enough.

Strength Day

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CrossFit Jersey City – Gymnastics

Skill

Warm-up (No Measure)

Handstand Box Circles

Toes to Bar

Hollow Positions

Strength

Warm-up (No Measure)

10 Handstand Box Circles, Alternating with a partner

Sx – Wall Walks

CRx – Add plates as obstacles

Strength

Warm-up (No Measure)

EMOM10:

1 Strict Pull Up (Sx – Banded Pull Down)

1 Kipping Pull Up (Sx – Banded Pull Down)

1 Kipping Toes to Bar (Sx – V-Ups)
Each minute, add 1 rep to all movements. Continue this pattern until you fail. When you do, rest 1 minute, then continue all remaining sets at the last successfully completely round.

For example, if you fail to complete the 5th minute, rest 1 minute, then continue the rest of the EMOM at 4 reps per movement

Mobility

Warm-up (No Measure)

T-Spine Smash