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Shoulder Burn

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CrossFit Jersey City – CrossFit

Strength

Warm-up (No Measure)

3×10 Strict Toes to Bar (Sx – Straight Leg Raises)

Skill

Warm-up (No Measure)

Double Under Practice

If you can complete over 100 Double Unders in a row, you’re working on Triple Unders today

Conditioning

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Strict Pull Ups (Sx – Box Assisted)

10-20-30-40-50-60-70-80-90-100 Double Unders (Sx – same number in seconds for double under attempts)
CRx – Triple Unders

2-4-6-8-10-12-14-16-18-20

Muscle Ups

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CrossFit Jersey City – CrossFit

Strength

Warm-up (No Measure)

False Grip Ring Pull Up

12×1 – Low Rings

6×2 – Middle Rings with Box

5×3 – High Rings

Russian Dips

EMOM8

Odd Minute – 5 Russian Dips (Sx – Feet on the ground)

Even Minute – 8 Ring Dips (Sx – Feet on a box)

Skill

Warm-up (No Measure)

Muscle Ups on the low rings with bands

High Ring Muscle ups if able, otherwise continue with banded

WLC – January 19, 2016

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CrossFit Jersey City – Weightlifting Club

Week 4 of this Cycle.

Weightlifting

Power Clean (E2MOM20)

Today will be another high volume snatch workout. We will start with a drill and work into some Power Cleans

Work in groups of 2 (or 3)

Clean Drills – PVC Pipe

Explosive Pull Drill

Hang Drill

Power Clean Drill

Adding Weight

Power Clean

Box Jump Ladder (EMOM10)

Ascending Heights of Box Jumps
Box Jump Over Drill

Finisher

Mobility

Team Chipper

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

Teams of 2

200 Cal Row (Alternate every 10 cals)

50 Synchronized Burpees

150 Kettlebell Swings (Sx – 35/26, Rx – 53/35, CRx – 70/53)

50 Synchronized Air Squats

100 Handstand Push Ups (Sx – Box, Rx – Ground)

Gymnastics

Warm-up (No Measure)

3x – 1 Minute Plank Holds (add weight if possible)

Open Workout 12.3 – Partner Style

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CrossFit Jersey City – CrossFit

Strength

Max Broad Jump (1RM)

Establish a Max Effort Broad Jump

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP18 – Teams of 2 (Alternate as needed)

25 Box Jumps (Sx – 20″/16″, Rx – 24″/20″)

20 Push Press (Sx – 75/55, Rx – 115/75)

15 Toes to Bar (Sx – Hanging Knee Raises)

Cool Down

Warm-up (No Measure)

2 Rounds

15 Airsquats

10 Press Ups

Backsquats

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CrossFit Jersey City – CrossFit

Strength

Back Squat (Find a new 5RM)

Take 25 minutes to build up to a heavy 5 rep max. Every one should have a spotter when attempting unless they are comfortable bailing. Ask a coach for help if you need a spot or are uncomfortable spotting someone else!

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP10 – Follow the leader style

10 Cal Row

10 Weighted Sit Ups with a wallball/slamball
As soon as partner one is done rowing, partner 2 can start on the rower. If you finish your sit ups and your partner is still rowing, rest.

Mobility

Warm-up (No Measure)

Spend 3 Minutes in the bottom of your squat

WLC – January 15, 2016

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CrossFit Jersey City – Weightlifting Club

Week 3 of this Cycle.

Weightlifting

Squat Clean (E3MOM)

Today will be high volume workout. You will work on Squat Clean.

Work in groups of 2.

Warm-up

50% x 5 reps

60% x 5 reps

65% x 5 reps

Start E3MOM

70% x 5 sets x 5 reps

Split Jerk (EMOM7)

Once complete with the snatch portion of the workout, you will complete 7 sets of 3 of split jerks.

Pause for 3 seconds in the split.

Finisher

Mobility

Open Workout 16.2

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CrossFit Jersey City – CrossFit

Conditioning

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.