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BURN! them cals

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 jog around gym warm up into BLUE zone

2-4 single unders GREEN zone

4-7 slow row GREEN zone

7-9 row ORANGE zone

9-11 burpees in ORANGE zone

11-13 slow jog/walk around gym GREEN zone

13-15 fast single/double unders ORANGE zone

15-17 row ORANGE zone

17-18 row sprint RED zone

18-19 slow lunges lactate flush recovery

19-21 jog around gym ORANGE zone

21-23 sprint length of gym, jog back RED zone

23-24 walk around gym

24-25 fast single/double unders ORANGE zone

25-28 500m row RED zone

28-30 meditate: close your eyes and breathe

Row the run

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Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP24 – Teams of 2

1200m Sprint – Alternating every 200m

60 Wallballs (Sx – 14/10, Rx – 20/14)

60 Ring Rows
Alternate on the wallballs and rows as needed. Try to split up the work evenly through out.

For the sprints, you don’t have to come back down the alley.

For the rows, make them as challenging as possible while still tapping the ring to your body.

Goal – Focus on your recovery while your partner works by controlling your breathing

Friends

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CrossFit Jersey City – CrossFit Kids/Teens

Metcon (AMRAP – Reps)

AMRAP12

Teams of 2

1 person runs 100m while the other starts doing:

50 burpees

75 jumping pull ups

100 jumping lunges

When the runner gets back, switch.

Warm-up (No Measure)

Spikeball!

Heavy Day!

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Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Strength

Split Jerk (2-2-2-2-2)

Working up to a challenging set of two today. Youll be using heavy weights for all your sets. This will be more challenging then it looks. We’ll spend additional time reviewing the split jerk as its a very complex movement. Get heavy!

Strength

Warm-up (No Measure)

300m Overhead DB/KBS Carry

Powers & Overheads

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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 warmup up our overhead and Squats.

We will use the Kettlebell to doing single arm and double arm OHS, Lunges, & Side Squats.

Power Snatch + 2 Overhead Squats (E1.5MOM10.5)

Next, we will do 1 Power Snatch followed by 2 Overhead Squats.

Note: *2 reps = 1 Power Snatch followed by 2 OHS, bar back to the ground, and repeat.

We will build up to 70% as follows:

Set 1: 50% x 2 reps

Set 2: 60% x 2 reps

Set 3-7: 70% x 2 reps x 5 sets

Wednesday

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

CrossFit Jersey City – CrossFit

Conditioning

Metcon (Weight)

EMOM21

15/12 Cal Row (Sx – 12/10 Cals, CRx – 20/15 Cals)

10 Burpees (Sx – 7, CRx – 15)

10 Dumbbell Power Cleans (Choose wisely)
This will be completed in stations today so we have enough equipment for everyone.

Choose scales that allow rest during your intervals.

Cool Down

Warm-up (No Measure)

Roll out lower back – 3 minutes

Ballistic BURN!

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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 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

Handstand Walks

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Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – Gymnastics

Skill

Warm-up (No Measure)

Handstand Walks

Lots of progressions for these, so we’re going to try to find where you are at and what you need to practice to get to the next level.

Wednesday

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Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City, CrossFit Jersey City – CrossFit

Conditioning

Metcon (Weight)

EMOM21

15/12 Cal Row (Sx – 12/10 Cals, CRx – 20/15 Cals)

10 Burpees (Sx – 7, CRx – 15)

10 Dumbbell Power Cleans (Choose wisely)
This will be completed in stations today so we have enough equipment for everyone.

Choose scales that allow rest during your intervals.

Cool Down

Warm-up (No Measure)

Roll out lower back – 3 minutes

Tuesday

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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)

Muscle Up Progressions

Conditioning

Metcon (Time)

3 Rounds

50 Airsquats (Bear hug a wallball or wear a vest)

6 Muscle Ups (Sx – 15 Pull Ups or Seat Ring Pull Ups)
Goal – Sub 15 minutes

Please only wear a vest if you are very experienced with Muscle Ups and can perform at least 8 unbroken. It is an entirely different game with that vest on. Safety first.

Cool Down

Warm-up (No Measure)

Couch Stretch – 2 Minutes each leg