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Isolation Work

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CrossFit Jersey City – Gymnastics

Skill

Warm-up (No Measure)

Collect 3 minutes in a challenging handstand hold. If you’re unable to kick up on the wall, do a wall walk instead.

If you’re proficient at holding it on the wall, do a freestanding handstand hold instead with a partner spotting you.

Collect 2 minutes at the top of a pull up. If needed, you can use a box or a partner to spot you.

Collect 2 minutes in an L-Sit Position

Run while the running is good

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 jog around gym warm up into BLUE zone

2-4 200m run + walking lunges ORANGE zone

4-9 lap of block + air squats ORANGE zone

9-11 200m sprint + walking lunges RED zone

11-13 box jump overs ORANGE zone

13-18 lap of block + burpees ORANGE zone

18-20 box jump overs ORANGE zone

20-22 200m sprint + walking lunges RED zone

22-27 lap of block + air squats ORANGE zone

27-29 200m sprint + walking lunges RED zone

29-30 recovery

Wednesday

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

50 Calorie Row

50 Deadlifts

50 Pull Ups
Scaling Options

Deadlifts – Choose a moderate weight. Looking for it to be about 50-60% of your max deadlift.

Pull Ups – Challenging Ring Rows

For larger classes, we’ll team people together. One partner will start on the rower, Partner 2 will start on the Pull Ups. Partner 2 will then go to the row and then the deadlifts.

D DAY

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CrossFit Jersey City – CrossFit Kids/Teens

Warm-up

Warm-up (No Measure)

Hungry Hungry Hippos

Skill

Deadlift set-up on a kettlebell

Pull ups ~ superman to hollow hold Tabata

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP7

5 Kettlebell Deadlifts

3 Pull ups

1 Cartwheel (Forward roll)

Wednesday

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

50 Calorie Row

50 Deadlifts

50 Pull Ups
Scaling Options

Deadlifts – Choose a moderate weight. Looking for it to be about 50-60% of your max deadlift.

Pull Ups – Challenging Ring Rows

For larger classes, we’ll team people together. One partner will start on the rower, Partner 2 will start on the Pull Ups. Partner 2 will then go to the row and then the deadlifts.

Tuesday

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

100 Thrusters with the barbell

Each time you place the bar on the ground, complete 50 Double Unders.
For the doubles, you can scale to 100 single unders or 50 speed steps.

Goal – This is a mental workout. Go for larger sets and push yourself today.

Strength

Warm-up (No Measure)

5 Rounds not for time

10 Hollow Tucks

10 Situps

:10 Hollow Hold

Rest about a minute between each round

Cleans & Cues

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CrossFit Jersey City – Weightlifting Club

Week 4 of this Cycle!

Weightlifting

Clean Position Drill (7×3)

Using a specific tempo, the athlete will hold the 3 major positions of the Clean: The Hang, Extension, & The Squat.
We will start with a general warm-up.

From there we will work on Clean positions.

You will hold for 3 seconds at the Hang, Extension, and Squat.

We will spend a total of 15 minutes working on Clean Positions.

Squat Clean from the Blocks (E2MOM12)

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: 80% x3x3