Wednesday, 2/28/18

CrossFit 2018 OPEN Weeks!
From this week, for 5 weeks CFJJ will have special hours for OPEN every Thursday.
4pm – 5pm CF class
5pm – 6pm CF Class
6pm – 6:30pm Live announcement watch
6:30pm – 7:30pm CF Class

Weightlifting

(20min)

1A: Strict Pull-ups  (4×6 )

1B: Shoulder Press (8-8-8-8(@WK1 Top set+2.5#))

**DON’T JUST ADD 2.5# FROM THE WEEK1 TOP SET, HAVE YOUR CALCULATOR READY, DO THE MATH AGAIN TO GET THE ACCURATE NUMBER BEFORE ROUND UP OR DOWN .THEN ADD 2.5#
AND THEN ROUND UP OR DOWN. IT COULD BE THE SAME WEIGHT AS LAST WEEK, OR 5# HEAVIER. (WE DPN’T HAVE SMALL PORTION WEIGHTS)
1C: Side Plank  (4x 30seconds on each side (L/R))

1D: 90 Second Rest (4×1)

Metcon

Metcon (No Measure)

Double Under practice

(8min)

Metcon (AMRAP – Reps)

AMRAP 7
1 Muscle up (Bar/Ring)
3 Heavy Cleans 185/130
5 High box jumps 36/27

 

Tuesday 2/27/18

CrossFit 2018 OPEN starts this Thursday!
From this week, for 5 weeks CFJJ will have special hours for OPEN every Thursday.
4pm – 5pm CF class
5pm – 6pm CF Class
6pm – 6:30pm 17.2 Live announcement watch
6:30pm – 7:30pm CF Class

Weightlifting

Linear Progression Week2 – On the 30 minute running clock, Warm up the weights up to the first working set, then Perform 1A,1B,1C and 1D in the order

1A: 1 Arm DB Snatch (4×10 DB Snatches alternate arm 50/35)

1B: Deadlift (8-8-8-8(@ WK1 Topset + 5lbs))

For Back squats and Deadlifts,
If your Top set is 200# or more, 20# jump for each working set
If your Top set is 195# or less, 10# jump for each working set

For examples,

If your Top set is 210#
Week 1 8-8-8-8 will be

160-170-190-210

If your Top set is 150#
Week1 8-8-8-8 will be
120-130-140-150

1C: Ab mat sit-ups  (4x 16 Ab mat sit-ups)

1D: 90 Second Rest (4x 90second rest)

Metcon

Metcon (Time)

For time,
800m Run
30 Snatches
800m Run

Post time and Load(in the comment) for the score

(15min)
Choose weight you can finish 30 reps of Power Snatches in 5 minutes

Monday, 2/26/18

CrossFit 2018 OPEN starts this Thursday!
From this week, for 5 weeks CFJJ will have special hours for OPEN every Thursday.
4pm – 5pm CF class
5pm – 6pm CF Class
6pm – 6:30pm 17.2 Live announcement watch
6:30pm – 7:30pm CF Class

Gymnastics

Metcon (No Measure)

Box jump efficiency
Practice box jump step down, box jump-jump down, box jump rebounding. Find the most efficient way for you to complete 15 box jumps unbroken under a minute.

(10min)

Metcon (4 Rounds for weight)

Not For Time,
4 Rounds
40m Farmer’s Carry with DBs
40m Farmer’s Carry with KBs
40m Plates carry 135/95
(3x 45# / 1×45#+2×25#)

(25min)
Use heaviest weight you can complete 40m Farmer’s carry without dropping, (5 burpees everytime you drop) for DBs and KBs
Scale the weight as needed for plates carry, but you must use 3 plates.
Post total weight of KBs, DBs, and plates for each round

Metcon

Metcon (Time)

For time,
4 Rounds
50 Double Unders
15 Box Jumps

(11min)

Friday, 2/23/18

https://social-prod-b33c5.firebaseapp.com/__/auth/iframe?apiKey=AIzaSyBnpIYT2gNvPazOEZB19j4j9rXTmuP6Nog&appName=social&v=3.0.5&usegapi=1&jsh=m%3B%2F_%2Fscs%2Fapps-static%2F_%2Fjs%2Fk%3Doz.gapi.en.rv5I63GAMM8.O%2Fm%3D__features__%2Fam%3DAQE%2Frt%3Dj%2Fd%3D1%2Frs%3DAGLTcCPtnzLZvvBZXI5tHEJlc_E_uHzJUA#id=I0_1519359124155&_gfid=I0_1519359124155&parent=https%3A%2F%2Fapp.wodify.com&pfname=&rpctoken=14335431

Thursday, 2/22/18

Weightlifting

(30min)
Back squat supersets 4×8
Execute in the order of 1A, 1B, 1C, 1D

1A: Box Jumps  (4 Rounds of 5 reps @30/24 or higher)

Scale the height as needed

1B: Back Squat (8-8-8-8(Top set))

If your Top set is 200# or more, 20# jump for each working set
If your Top set is 195# or less, 10# jump for each working set

For examples,

If your Top set is 210#
8-8-8-8 will be

160-170-190-210

If your Top set is 150#
8-8-8-8 will be
120-130-140-150

1C: V-ups  (4 sets of 10 reps )

https://youtu.be/Mk4zCq9b6hU

10 reps of V-ups immediately after 1B
No score needs to be posted

1D: 90 Second Rest (No score needs to be posted)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7
5 Power Snatch 115/85
5 Strict Handstand Push-ups

Scale options
Int: 95/65
Beg: 65/45
Do Push-ups if you don’t have HSPU, use ab-mats if you don’t have Strict HSPU

Wednesday, 2/21/18

Weightlifting

(20min) Supersets 4×8
Perform in the order of 1A, 1B, 1C, 1D

1A: Strict Pull-ups  (4 Rounds of 5 reps)

Use bands for scales

1B: Shoulder Press (8-8-8-8(Top set))

If your Top set is 85# or more, 10 # jump for each working set
If your Top set is 80# or below, 5# jump for each working set

1C: Side Plank  (4 rounds of 30 seconds each side (L/R) )

Execute right after 1B

Post the weight if you do with extra weight

1D: 90 Second Rest

Metcon

Metcon (Time)

5 Rounds for time
400m run
7 L-pull-ups
4 Clean & Jerk 185/125

(25min)
Scale options
Int: 135/85
Beg: 75/55

Tuesday, 2/20/18

Gymnastics

Metcon (No Measure)

OPEN prep! Work on your weakness for MU, Bar MU, Pull-ups, HSPUs

(15min)

Metcon

Metcon (Time)

For time,
30 Overhead walking lunges 45/25 plate
30 Knee to Elbows
30 Sit-ups
100 Double unders
30 Sit-ups
30 Knee to Elbow
30 Overhead walking lunges 45/25 plate

(15min)

Monday, 2/19/18

Weightlifting

(30min)
Superset 4 Sets of in the order of  1A, 1B, 1C and 1D
Find your Top set

1A: Russian Kettle Bell Swing (8 reps x 4 @1.5 pood/1 pood or heavier)

Deadlift Superset 1A.
8 Russian KB swings before each Main Deadlift working set
Scale the weights as needed, but not too light. Focus on fast hips

1B: Deadlift (8-8-8-8(Top set))

If your Top set is 200# or more, 20# jump for each working set
If your Top set is 195# or less, 10# jump for each working set

For examples,

If your Top set is 210#
Your  8-8-8-8 will be

160-170-190-210

If your Top set is 150#
Your 1 8-8-8-8 will be
120-130-140-150

1C: Ab mat sit-ups  (4 rounds of 15 reps)

Part of Deadlift super set. Perform 15 reps of sit-ups after each Main Deadlift set

1D: 90 Second Rest (Rest for 90 second after 1C)

Metcon

Metcon (Time)

For time,
21-15-9 reps of
Push Press 135/95
Power Cleans 135/95

(11min)
Scale options
Intermediate: 115/75
Beginners: 95/65

Friday, 2/16/18

Metcon

Ghost (3 Rounds for reps)

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

(24min)

Video

(21:39)
“Guerrero”- CrossFit

Thursday, 2/15/18

Weightlifting

Snatch Grip Deadlift (3-4 inches deficit@(90%+33#)x5x4)

(15min)
4 Rounds of 5 SGDL (3-4 inches deficit)@33#+90% of 1RM Santch

Snatch grip Push press+ 2 Heaving Snatch Balance  (@(70%+16.5#)x1x4)

From the rack
•        Start in Snatch Grip BTN
• Slow dip and drive the bar up
• Rotate shoulders and lock out elbows
• Heaving Snatch Balance
• Dip and drive
• Moving your feet and locking your elbows out at the same time
• Overhead squat

(18min)
4 Rounds of 1SGPP+2HSB@16.5#+70% of 1RM Snatch

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

1MU=4 Ring rows+4 Ring dips