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Heavy Day

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CrossFit Jersey City – CrossFit

Strength

Back Squat (5-3-1-1-1-3-5)

We’ll be using this rep scheme to find a heavy single today. Then we’ll be lowering the weight back down and trying to hit the same numbers we hit on the way up. All sets should still be challenging.

We’ll use the first 10 minutes of squatting to just warm up, then you’ll have 20 minutes to complete your working sets listed above.

Tuesday

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

3 Rounds

25 Wallballs

20 Kettlebell Swings

15 Handstand Push Ups
Goal – Sub 15 minutes

Use a heavy Kettlebell

If you’re doing HSPU on the wall, please use the same spot if possible for your wallballs.

HSPU Scales – Box HSPU or Regular Push Ups from the floor

Press Dat, all on the floor.

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CrossFit Jersey City – Weightlifting Club

Week 3 of this Cycle!

Weightlifting

Push Press (7×3)

We will start with a general warm-up.

From there we will work on Push Presses and stabilizing the bar Overhead.

You will hold for 3 second overhead for each rep.

50% x 3 reps

60% x 3 reps

70% x 3 reps

80% x 3 reps x 3 reps

We will spend a total of 15 minutes working on Push Press.

Squat Clean (EMOM12)

Next, we will do 6 sets of 3 reps of Squat Snatches building up in weight.

Set 1: 50% x 3 reps

Set 2: 60% x 3 reps

Set 3: 70% x 3 reps

Set 4-6: 78% x3x3

Heavy Day for real though

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CrossFit Jersey City – CrossFit

Strength

Deadlift (5-5-5-5-5)

Rest 3-4 minutes between working sets.

We’re looking for you to be pushing your limits today with excellent form. If you have a previous 5 rep max, we’re looking to hit that on the 3rd set. From there, we’ll either go for a new PR or adjust accordingly.

Please partner up in order to conserve plates.

Overhead SkWaTs

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CrossFit Jersey City – Weightlifting Club

Week 3 of this Cycle!

We will start by working on OHS. It is crucial to get comfortable, being uncomfortable.

Weightlifting

Overhead Squat (7×5)

We will start with a general warm-up.

From there we will work on an Overhead Squat Position Drill.

You will hold for 3 second in a half squat, 3 second in a full squat and stand.

We will spend a total of 15 minutes working on Overhead Squats

Squat Snatch (EMOM12)

Next, we will do 6 sets of 3 reps of Squat Snatches building up in weight.

Set 1: 50% x 3 reps

Set 2: 60% x 3 reps

Set 3: 70% x 3 reps

Set 4-6: 78% x3x3

Fall BURN!

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 jog around gym BLUE

2-3 low box jumps w/rebound GREEN

3-7 500m row then push ups to box GREEN

7-8 burpees ORANGE

8-9 lunge in place RECOVERY

9-10 burpees ORANGE

10-11 low box jumps w/rebound ORANGE

11-15 500m row then abmat situps GREEN

15-18 250m row ORANGE + 250m row RED

18-19 lunge in place RECOVERY

19-22 250m row ORANGE + 250m row RED

22-23 burpee box jumps RED

23-24 lunge in place RECOVERY

24-27 500m row sprint RED

27-28 lunge in place RECOVERY

28-30 meditate

Front Squats

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CrossFit Jersey City – CrossFit Kids/Teens

Warm up

Warm-up (No Measure)

“Switch” drill – each time coach calls “switch,” transition between the following movement pairings:

Round 1 ~ Crab walk and bear crawl

Round 2 ~ Lunge walk and high knees

Skill

Paused Front Squat (5 x 5)

Keep laser beams pointed forward.

METCON (KIDDOS)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps of:

Front squats

Push ups

Teens

Metcon (Time)

For Time:

20 Front squats

8 Push ups

15 Front squats

6 Push ups

10 Front squats

4 Push ups

5 Front squats

2 Push ups

Game

6 x Partner band-resisted sprints