JP CrossFit – WOD Stimulus Lift Metcon (No Measure) Back Squat 1×10 @ an empty barbell 1×10 @ 35% or light (all 10 feel good) 1×10 @ 45% light/moderate (all but the last rep feel good) 1×20 @ 55% moderate (it sucks starting at around rep 10) You can breathe and pause between reps but you cannot rack until your are done! Back Squat Stimulus Sprint Crash and Burn IV (Time) 15 rounds: 4 hollow body rocks 4 v-ups 8 minute time cap!Rx is doing the new (2023) V-Up standard, which means touching hands and feet to the ground at the start of each rep.Read more

JP CrossFit – WOD Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Dumbbell Snatches* Toes to Bar Between each round: 2 Wall Walks^ *Rx: 60/40/35/25 ^Rx+: 10′ Handstand Walk 15 min cap!Scale Wall Walks to be something that can be completed quickly without resting.Read more

JP CrossFit – WOD Stimulus Threshold Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Dumbbell Snatches* Toes to Bar Between each round: 2 Wall Walks^ *Rx: 60/40/35/25 ^Rx+: 10′ Handstand Walk 15 min cap!Scale Wall Walks to be something that can be completed quickly without resting.Read more

JP CrossFit – WOD Week Preview Monday: Hinge, Overhead Press, Overhead Pull Medium Volume Stimulus: Threshold Tuesday: Squat, Core Low Volume Stimulus: Lift, Sprint Wednesday: Horizontal Push, Monostructural High Volume Stimulus: Threshold Thursday: Hinge, Overhead Press, Squat Medium Volume Stimulus : Pacer Friday: Hinge, Overhead Press, Squat Medium Volume Stimulus: ThresholdRead more

JP CrossFit – Olympic Weightlifting Metcon (Weight) 5×2 Pause Snatch Pause at the knee for 2 seconds on each rep. Build in weight across sets. Squat Snatch is preferred. Metcon (Weight) E90 sec for 8 rounds: 1 Snatch Build across sets if you like Squat Snatch is preferred. Snatch (For Reference) Accessories Front Squat (1×5 @ 60% 1×5 @ 70% 1×5 @ 70% 1×5 @ 70%) Sun’s Out Squirrels Out Successories (No Measure) 3 rounds not for time: 10 bus drivers 10 frontal raises 10 lateral raisesRead more