Jersey Devil CrossFit – CrossFit
REST DAY
REST DAY
Single Leg Deadlift
https://youtu.be/ZOWx-x33llE
15 Minute AMRAP:
5 Burpee Box Jump/Step Overs 24/20
10 Deadlifts 185/125
15 Toes To Bar
20 Calorie Row
Accumulate 2 minutes in a handstand or assisted handstand
Build to max.
If you do not have access to a barbell do single arm dumbell squat cleans. Adjust reps depending on the weight you have access to.
1 Round Every 5 Min For 5 Rounds (25 min):
Run 200 Meters
36 Air Squats
Run 200 Meters
18 Push Press
Moderate weight – same for all 3 sets. No more than a 1 or 2 second pause between reps throughout the set.
10 Rounds for time of:
30 Double-unders
10 Hang power cleans 115/75
10 Pull ups
crossfit.com
8 @ 55%
5 @ 65%
5 @ 75%
3 @ 85%
Max @ 95%
10 Rounds for time of:
1 Burpee
2 Deadlift
3 Bent Over Row
4 Hang Clean
5 Front Squats
6 Alternating Lunges
7 Push Press
Use a single dumbbell. Perform all reps with your right arm on odd rounds and with your left arm on even rounds.
6 Rounds (each for time):
9 Pull Ups
7 Squat Cleans 135/95
5 Push Jerks 135/95
Rest 2 minutes between rounds
REST DAY
8 @ 55%
5 @ 65%
5 @ 75%
3 @ 85%
Max @ 95%
20 Minute AMRAP of:
10 Wall Balls
15 Kettlebell Swings 53/35
30 Double Unders
8 @ 55%
5 @ 65%
5 @ 75%
3 @ 85%
Max @ 95%
5 Rounds (each for time):
250 Meter Row
15 Push Ups
10 Pull Ups
5 Burpee Box Jump Overs
Rest 3 Minutes
The sub for 250 Meter row is 20 Sumo Deadlift High Pulls at 75/55 lbs.
Goal is unbroken and as fast as humanly possible each round. Scale accordingly
Tabata Russian Twists:
20 seconds on and 10 seconds off for 8 rounds
EMOM 12 Minutes:
Minute 1: 10 Good Mornings
Minute 2: 10 Jump Overs
Minute 3: 50′ Bear Crawl
Minute 4: 50′ Crab Crawl
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
50-lb/35-lb DBs
24/20-in. box
Time cap: 20 minutes
https://www.youtube.com/watch?v=l7xoN_L_m2k
Bi’s and Tri’s
3 sets of:
15 DB (per arm) or BB Curls
15 Tricep Extensions