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North Jax CrossFit – CrossFit

Metcon (AMRAP – Reps)

4 Rounds:

:20s Max Kipping Deficit HSPU (4.5″/3″)

:40s Rest

Rest 1:00

4 Rounds:

:20s Max Kipping Deficit HSPU (4.5″/3″)

:40s Rest

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

348-17

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North Jax CrossFit – CrossFit

Thruster (Every :90 X 10)

Every :90 x 10 Rounds:

25 Double-Unders

1 Squat Clean Thruster (ascending)

*barbell will come from the ground

*post heaviest lift

Raise the Bar (AMRAP – Reps)

Ascending Ladder for 8 Minutes:

3 Thrusters (95/65), 3 Toes to Bar

6 Thrusters (95/65), 6 Toes to Bar

9 Thrusters (95/65), 9 Toes to Bar

Continue to add (3) repetitions to each movement until time is called.

Post total repetitions (legend below) to the leaderboard below.

Completing the 12’s = 60 Repetitions

Completing the 15’s = 90 Repetitions

Completing the 18’s = 126 Repetitions

Completing the 21’s = 168 Repetitions

Completing the 24’s = 216 Repetitions

Team Training

Metcon (Distance)

ROW CONDITIONING

9 Rounds:

1:40 On / :20s Off

*On the 5th round, rest 2:00.

This is a pre-programmed workout inside of the Concept 2 Erg. All nine rounds consist of 1:40 on, with :20s of rest following each round with the exception of the fifth round. Instead of a :20s rest, it is a full 2:00. Scoring is total meters across all nine rounds. To open this pro-programmed workout, which will take care of all the timing throughout, follow the process below:

Start at the Main Menu on the Erg…

1. Select Workout

2. Custom List

3. 9 x 1:40 on / :20s off

347-17

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North Jax CrossFit – CrossFit

Boombox (AMRAP – Rounds and Reps)

AMRAP 15:

20/15 Cal Bike

20 Box Jumps (24/20)

10 Deadlifts (245/165)
First time going heavier on the deadlifts within a metcon in quite a while. Barbell weight should be challenging, but something that athletes couple complete in no more than 2 sets each round

346-17

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North Jax CrossFit – CrossFit

Wiped Clean (Time)

5 Rounds, On the 4:00:

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks

RX: 135/95

RX+: 155/105

*Slowest RD = Score
Working through three movements in this interval style conditioning piece. Looking for athletes to have a minimum of :45 seconds to recover between each round. Therefore, we can modify rep schemes or loading to hit this intense stimulus. Weight on the barbell should be something athletes will complete a maximum of 2 rounds on every set.

Team Training

Strict HSPU

Option A:

3 Sets, resting 2:00 between:

17% of Benchmark

15% of Benchmark

13% of Benchmark

11% of Benchmark

9% of Benchmark

Option B:

3 Sets, resting as needed between:

Set #1 – 23% of Benchmark Total Reps + 9 Strict Dumbbell Presses

Set #2 – 20% of Benchmark Total Reps + 12 Strict Dumbbell Presses

Set #3 – 17% of Benchmark Total Reps + 15 Strict Dumbbell Presses

Hang Power Clean (EMOM X 10)

Alternating OTM x 10 (5 Rounds)

Even Minutes – 15 Wallballs (30/20) – Females to a 9′ Target

Odd Minutes – 5 Hang Power Cleans

Aim is to build to a heavy five-rep hang power clean by the end of the six rounds.

Stimulus wise on the wallball, we are looking for a loading that allows us to complete 20+ repetitions unbroken, when fresh.

This division has a scaled up wallball, and before dropping in loading, let’s bring the repetitions down to 10.

345-17

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North Jax CrossFit – CrossFit

Overhead Squat (12 min to establish 3RM)

Over and Out (Time)

For Time:

20 Power Snatches (115/80)

20 Barbell-Facing Burpees

20 Overhead Squats (115/80)

20 Barbell-Facing Burpees

20 Squat Snatches (115/80)

Team Training

Snatch (Every :90)

Power Snatch + Overhead Squat + Squat Snatch

Athlete’s choice on “touch and go” or by dropping and resetting.

6 Sets, On the 1:30:

Set #1 (On the 0:00) – 60%

Set #2 (On the 1:30) – 64%

Set #3 (On the 3:00) – 68%

Set #4 (On the 4:30) – 72%

Set #5 (On the 6:00) – 76%

Set #6 (On the 7:30) – 80%

Midline

7 Sets, Not for Time:

10-20s L-Sit

7 Pausing Hip Extensions

On the L-Sit, athlete’s choice on difficulty and time. Aiming for a difficulty that allows us to hold for that window, unbroken, each set. The further we extend out legs out from our body, the more challenging it is. Good to make ourselves work here, but it should again be unbroken each set.

On the pausing hip extensions, pause both in bottom of the repetition (stopping momentum), and at the top (parallel body to the floor) for a full 2 seconds on each end.

344-17

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North Jax CrossFit – CrossFit

Full Circle (Time)

For time:

1,500 Meter Row

100 Double-Unders

30 Calorie Assault Bike

100 Double-Unders

1,500 Meter Row

Team Training

Option A:

4 Rounds:

22% of benchmark total Ring Muscle-Ups

15 GHD Sit-Ups

5 Deadlifts

Rest 2:00

Option B:

4 Rounds:

Max Strict Ring Dips in :30s

15 GHD Sit-Ups

5 Deadlifts

Rest 2:00

342-17

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North Jax CrossFit – CrossFit

Three Peat (AMRAP – Reps)

AMRAP 20:

50/40 Calorie Row, 27 Barbell-Facing Burpees, 27 Power Snatches (75/55)

40/32 Calorie Row, 21 Barbell-Facing Burpees, 21 Power Snatches (95/65)

30/24 Calorie Row, 15 Barbell-Facing Burpees, 15 Power Snatches (115/80)

20/16 Calorie Row, 9 Barbell-Facing Burpees, 9 Power Snatches (135/95)

10/8 Calorie Row, 6 Barbell-Facing Burpees, AMRAP Power Snatches (155/105)

Metcon (AMRAP – Reps)

“THREE PEAT” – TEAM VERSION

In Teams of 3, AMRAP 25:

70 Calorie Row, 70 Barbell-Facing Burpees, 70 Power Snatches (75/55)

60 Calorie Row, 60 Barbell-Facing Burpees, 60 Power Snatches (95/65)

50 Calorie Row, 50 Barbell-Facing Burpees, 50 Power Snatches (115/80)

40 Calorie Row, 40 Barbell-Facing Burpees, 40 Power Snatches (135/95)

30 Calorie Row, 30 Barbell-Facing Burpees, AMRAP Power Snatches (155/105)

Team Training

Metcon (AMRAP – Reps)

DEFICIT KIPPING HSPU

4 Rounds:

:10s Max Kipping Deficit HSPU (4.5″/3″)

:20s Rest

Rest 1:00

4 Rounds:

:10s Max Kipping Deficit HSPU (4.5″/3″)

:20s Rest

341-17

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North Jax CrossFit – CrossFit

Heartbreak Kid (Time)

3 RFT

10 Front Squats @ 185/135

20 CTB pullups

50 Double Unders

Team Training

Below: Additional work outside of class times

Gymnastics

BACK SQUAT + BAR MU

OT2:00 x 5 Rounds

2 Back Squats

“X” Bar Muscle-Ups

2 Back Squats

In line with our training on Monday, where we challenged our ring muscle-ups following a snatch complex, we are now looking to challenge our central nervous system with heavy back squats immediately before, and after, bar muscle-ups. Each set of bar muscle-ups is intended to be challenging, but, unbroken. Athlete’s choice on the number to hold, not to exceed six per round. Some options are listed below.

Level 5 – 6 Bar Muscle-Ups (for those with 15+ Bar MU, unbroken)

Level 4 – 5 Bar Muscle-Ups (for those with 10+ Bar MU, unbroken)

Level 3 – 4 Bar Muscle-Ups (for those with 8+ Bar MU, unbroken)

Level 2 – 3 Bar Muscle-Ups (for those with 6+ Bar MU, unbroken)

Level 1 – 1-2 Bar Muscle-Ups

Set #1 (On the 0:00) – 70% of 1RM Back Squat

Set #2 (On the 2:00) – 73% of 1RM Back Squat

Set #3 (On the 4:00) – 76% of 1RM Back Squat

Set #4 (On the 6:00) – 79% of 1RM Back Squat

Set #5 (On the 8:00) – 82% of 1RM Back Squat

340-17

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North Jax CrossFit – CrossFit

Switch Gears (4 Rounds for reps)

8 Rounds of :20 On / :10 Off:

Kettlebell Swings (53/35)

Bike

Sit-Ups

Shuttle Sprints
In this Tabata style workout, athletes will alternate between :20 seconds of work and :10 seconds of rest for 8 rounds on each movement. For example, athletes will complete all of the rounds of kettlebell swings before moving to all of the rounds of bike and so on. If not equipped with bikes, rowing or another simple bodyweight movement such as burpees or push-ups will work in its place. For the shuttle sprints, place two cones 10 meters apart. One rep is when one foot passes a cone. Each movement is scored separately, with the score being the lowest amount of reps across the 8 rounds