Jersey Devil CrossFit – CrossFit
Weightlifting
Push Press (5@65%, 5@75%, Max@85%)
Do at least 3 warm up sets before your work sets.
Metcon
Metcon (Time)
5 Rounds For Time of:
200 Meter Run
7 Push Press 115/75
14 Back Squats 115/75
Do at least 3 warm up sets before your work sets.
5 Rounds For Time of:
200 Meter Run
7 Push Press 115/75
14 Back Squats 115/75
4 Rounds for time of:
400 Meter Run
10 Deadlifts @ 60%
25 Double Unders
100 Walking Lunges
Max Effort 1-Mile Run
Against a 3 minute clock complete and AMRAP of:
10 – Pull Ups
20 – Push Ups
30 – Sit Ups
40 – Air Squats
Rest exactly 3 minutes and repeat for a total of 5 Sets. Resume each round exactly where you left off on the previous round. Post total rounds and reps completed.
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
E3MOM 30 Minutes:
3- Front Squats (Heavy, taken from floor)
6 – Bar Hop Burpees
12 – Kettlebell Swings 53/35
Post barbell weight used
1500 Meter Row – easy pace
1 – Hang Clean (squat) + 1 – Clean (squat)
Build in weight each set. Post weight for heaviest set completed.
5 – Rounds for time of:
10 – Hang Power Cleans 115/75
30 – Double Unders
If you can’t do double unders yet…….then do 30 single unders and 10 Burpees each round. No exceptions.
The only thing keeping you from double unders is your will to learn.
3 Rounds of:
100′ Sled Sprint (95/45)
Immediately followed by:
10 -Push Ups + 100′ Sprint
Rest 2 Minutes between rounds
100′ is the length of the building
10 minutes to find todays 1RM Push Press
For Time:
800 Meter Run
Immediately followed by:
3 sets of:
10 – Push Presses 95/65
15 – Box Jumps 24/20
Immediately followed by:
40 – Toes To Bar
3 Sets of 15:
Weighted Back Extensions
or
Weighted Good Mornings
For the weighted back extensions hold the weight behind you on your upper back and concentrate on complete thoracic extension
EMOM 10 Minutes:
Odd Minutes: 7 – Deadlift @ 60%
Even Minutes: 5 – Tall Box Jumps 30/24
For Time:
10 – HS Push Ups
20 – Thrusters 75/55
30 – KB Swings 53/35
40/30 Cal Row
30 – KB Swings 53/35
20 – Thrusters 75/55
10 – HS Push Ups
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
800 Meter Run
Every Minute on The Minute for 6 Minutes Complete:
5 Single Arm KB Swings + 5 SA KB Snatch+ 5 SA KB Thrusters
Alternate arms every other minute (Left arm minute 1, right arm minute 2, …..)
For Time:
30 Clean and Jerks, 135# / 95#
3 Steady Rounds of:
10 Calorie Assault Bike
10 Barbell Muscle Snatch
10 Barbell Snatch Balance
10 Barbell Shoulder Presses
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
If your not comfortable with overhead squats because of flexibility issues, increase the weight and do front squats. Work on your OHS flexibility with bands and pvc after completing the workout