Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 15 Minutes:

Min 1: 60 Sec of 2 Alternating Lunges + 1 Air Squat

Min 2: 45 Sec Plank Hold

Min 3: 16 Tempo Mountain Climbers (Hold each position for 1 second)

Metcon

Metcon (3 Rounds for time)

3 Sets of:

100 Jumping Jacks

25 Thrusters

20 Hang Power Cleans

Rest 2 minutes between sets
Use a load for the thrusters and power cleans that you can complete the first set with a maximum of 1 break.

Get creative with objects, barbells, dumbells, sandbags, backpacks, small children, dogs……

Cash Out

Metcon (No Measure)

3 sets of 10 (per leg)

Single Leg Deadlifts

https://youtu.be/ZOWx-x33llE

Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets of:

20 Butt Kicks

10 Skipping High Knees

5 DB Hang Clean and Jerk Left

5 DB Hang Clean and Jerk Right

10 DB/KB Russian Swings

Metcon

Metcon (6 Rounds for reps)

On the 5:00 x 6 Rounds:

Wearing a Weighted Back Pack or Vest:

15 Pushups

15m Walking Lunge

400m Run
Rounds Start at 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00

Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 9 Minutes:

Minute 1: 3 Wall Walks

Minute 2: 45 Seconds of Push Ups

Minute 3: 45 Second Goblet Squat Hold at bottom

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

100 Double Unders

21 Wall Ball

12 KB Swings

Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets of:

60 Jumping Jacks

60 Seconds of Bottom of air squat hold

10 Russian Baby Makers

https://youtu.be/GiKENv5Rgqg

60 Second alt shoulder taps in push up plank

10 Burpee tuck jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

30 – Russian Twists

12 – Alternating Jumping Lunges

9 – Bodyweight Hip Bridges

6 – Burpees
Immediately followed by:

Metcon (No Measure)

4 Sets of:

Max Rep Push Ups

Rest 30 seconds between sets
Immediately followed by:

Metcon (No Measure)

Four sets of:

8 Sit Ups

Rest 20 seconds

Jersey Devil CrossFit – CrossFit

Rest Day

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

For time:

10 Rounds of:

10 No Push Up Burpees

20 Air Squats

10 Tuck Jumps

Immediately followed by:

5 Rounds of:

15 Deadlifts

15 Push Presses
Use what you have for deadlifts and presses

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

Run 800 Meters

Then

4 Rounds of:

15 Deadlifts

10 Push Up + Renegade Rows

Then

Run 800 Meters

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (5 Rounds for reps)

Complete as many reps as possible in 90 seconds:

40 Sumo Deadlift High Pulls 53/35

Max Rep Burpee Box Jump Overs 24/20

Rest 90 seconds and repeat for a total of FIVE sets.
Sumo deadlift high pulls can be done with a kettlebell, barbell, or any object you can grab with both hands and do an upright row. Click this link for a demo:

https://youtu.be/o6QniJ9FaGA

You can also sub a 15 calorie row if you have a rower.

Cash Out

Metcon (No Measure)

3 Sets of:

Dumbell or banded curls 10-20 reps per arm

Banded tricep extensions or bench dips 10-20 reps

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

2 V-Ups

2 Handstand Push Ups

40 Mountain Climbers

4 V-Ups

4 Handstand Push Ups

40 Mountain Climbers

6 V-Ups

6 Handstand Push Ups

40 Mountain Climbers

8 V-Ups

8 Handstand Push Ups

40 Mountain Climbers

…… Continue with this pattern until time runs out.
Sub for handstand push ups: Push Press, or Hand Release Push Ups

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

“Rick’s favorite workout”

8 rounds for time of:

10 Burpees

15 Jumping Alternating Lunges

20 Double Unders

Shuttle Run 5,10,15,20 Yards

Rest 1:30
Sub for double unders:

Jumping Jacks

Cash Out

Metcon (No Measure)

400 Meter single arm farmers carry 50/35

Switch arms every 100 Meters