Blog Search

Stuff….

By: 0

CrossFit Jersey City – CrossFit Kids/Teens

Warm-up

Warm-up (No Measure)

PVC Pipe Game

Skill

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon

Metcon (AMRAP – Rounds and Reps)

CrossFit Baseball

AMRAP6

1 Forward Roll

10 Goblet Squats

1 Forward Roll

Agility Ladder

1 Forward Roll

10 Ring Rows

1 Burbee box jump overs

Game

Plank Wars

Leg Day

By: 0

CrossFit Jersey City – CrossFit

Strength

Front Squat (4×7 @ 85% of 5RM)

Conditioning

Metcon (AMRAP – Reps)

3 rounds

One minute of Back Squats (Sx – 95/65, Rx – 135/95)

Rest one minute

One minute of Pull Ups (Sx – Ring Rows, CRx – Chest to Bar)

Rest one minute

One minute of Power Cleans (Sx – 95/65, Rx – 135/95)

Rest one minute
This will be done in stations.

You should be able to do at least 10 reps at each station during each minute. Scale accordingly.

Upside Down

By: 0

CrossFit Jersey City – CrossFit

Gymnastics

Warm-up (No Measure)

Handstand Push Up, Push Up, and Ring Dips

Conditioning

Metcon (2 Rounds for reps)

AMRAP6

10 Handstand Push Ups (Sx – Box HSPU/DB Push Press)

9 Ring Dips (Sx – Banded)

8 Push Ups (Sx – Box Push Ups)

Rest 4 minutes and repeat one more time

Mobility

Warm-up (No Measure)

Roll out your triceps – 2 minutes each arm

For Time…

By: 0

CrossFit Jersey City – CrossFit Kids/Teens

Warm-up

Warm-up (No Measure)

AMRAP5

5 push-ups

High knees

5 kettlebell goblet squats

Bear crawl.

Strength

Back Squat (3×5)

Add weight each set.

Metcon

Metcon (Time)

2 Rounds For Time:

Run 5 laps

40 air squats

30 sit-ups

20 push-ups

10 toe assisted pull-ups

Skill

Double-unders

BURN

By: 0

CrossFit Jersey City – BURN!

Metcon (Calories)

0-3 jog around gym warm up into BLUE zone up to 65%

3-4 jumping lunges into GREEN zone

4-5 burpees in GREEN zone

5-6 burpees into ORANGE zone

6-11 1 lap of block @ 80% then burpees in ORANGE zone up to 85%

13-17 push ups & abmat sit ups (1min alternating) into GREEN zone

17-18 burpees into ORANGE zone

18-22 400m run + burpees in gym into RED zone

22-24 air squats down to GREEN zone at 75%

24-28 400m run + burpees back into RED zone

28-30 air squats cool down

WLC – April 2, 2017

By: 0

CrossFit Jersey City – Weightlifting Club

Week 13 of this Cycle.

Weightlifting

Squat Snatch (E1.5MOM15)

We will start with empty barbell Overhead Squat drill.

Then we will add weight and work position and technique.

Round 1: 60% x 2 reps

Round 2: 70% x 2 reps

Round 3: 75% x 2 reps

Round 4: 80% x 1 rep

Round 5-10: 85% x 1 reps

Once we complete this, we work on drills.

Finisher

Mobility

Runnnnnn

By: 0

CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Running Drills and Deadlifts

Conditioning

Metcon (Time)

5 Rounds – Teams of 2

400m Run Together (Sx – 300m Run)

40 Deadlifts (Sx – 115/75, Rx – 135/115, CRx – 185/135)

***One partner works at a time on the deadlifts***
Split up the Deadlifts evenly

Time Cap – 35 Minutes

Mobility

Warm-up (No Measure)

20 Scorpions

Front Squats

By: 0

CrossFit Jersey City – CrossFit

Strength

Front Squat (3×10: All sets at 80% of 5RM)

Conditioning

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Sx – 75/55, Rx – 95/65, CRx – 135/95

Your goal is under 7 minutes. If you are over 7 minutes, the weight is too heavy. This is meant to be fast.

***Morning Classes – No Dropping from overhead***

Time Cap – 10 Minutes

Cool Down

Warm-up (No Measure)

2 Rounds with PVC Pipe

10 Good Mornings

10 Backsquats