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Med Balls

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CrossFit Jersey City – CrossFit Kids/Teens

Warm-up (No Measure)

TABATA warm up

20s work/10s rest

air squats

burpees

plank

lunges

push ups

plank

burpees

air squats

Warm-up (No Measure)

Squat skills

5 air squats with feet on a plate

start with just toes hanging off the edge

gradually move feet forward (more off the plate)

Metcon (Distance)

Max effort broad jump

Metcon (Distance)

Max effort box jump

Friday

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

AMRAP20 – Partners alternate rounds

5 Front Squats

7 Hang Power Cleans

9 Sumo Deadlift High Pulls

Metcon (AMRAP – Rounds and Reps)

AMRAP20 – Partners alternate rounds

5 Front Squats

7 Hang Power Cleans

9 Sumo Deadlift High Pulls

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