JP CrossFit – WOD Clean and Jerk (Find a heavy single) Indicate whether you power cleaned or squat cleaned, and whether you power jerked or split jerked Metcon (Weight) EMOM 7 1 High Hang squat clean 1 Squat clean 2 JerksWe’re focusing on dialing in that form!Read more

Our second gymnastic seminar is just around the corner, on August 13th! In our first session we covered how to drive with our hips to help our arms complete a kipping pullup. For our second session we will be focusing on developing that hip drive to be more effective for our kipping pullups, and advancing to a more full body drive starting from the toes and progressing through the hips. Finding the optimal balance between tension and relaxation, rigidity and flexibility, is the final key to a perfect kip. What do we need to get the most out of this class? At least one Kipping Pullup, either unassisted or with just one red band. If we’re still working on that skill, I recommend the following work: 2-3x a week, 8 min EMOM   3 beat swings   1 pullup   3 beat swings   1 pullup   Do your best to blur the line between...Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) Great White AMRAP 25, with a partner, i-go-you-go 400m partner medball run 70 up downs 50 wall balls 34 box jumps 10 devils pressesAMRAP 25 (number of shark attacks reported in the US in 2022 so far) 400 m med ball run w/partner (approx. # of different shark species) 70 up downs (great white life span) 50 wall balls (number of shark specimens listed on the vulnerable/endangered species list) 34 box jumps (number of years shark week has been on TV)Read more

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (5×3) Pause for 3s below the knee. 72-77% Clean complex (5x(1+1+1)) Clean Lift-Off + Clean + Jerk, 72-77% Back Squat (3×5) 5 second eccentric phase – put on a metronome if you need it! 77-82% Afterbash 3 supersets of 10 reps: Cossack Squat (w/DB or KB) Good Mornings 3 supersets: Front plank, 45s Side plank, 30s/sideRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 15 With a partner I-go-you-go 40 deadlifts 40 weighted squats 60 lateral hops 30 power cleans 30 shoulder to overhead 60 lateral hops 20 clusters Unweighted Version 40 lunges 40 squats 60 lateral hops 30 up downs 30 push ups 60 lateral hops 20 burpee tuck jumpsRead more