JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 14 10 weighted Lunges 10 Shoulder to overhead 10 db overhead squats 10 swings –2 snow sprints– Unweighted version 10 lunges 10 push ups 10 squats 10 jumping jacks. –2 snow sprints–Make sure to bring a shovel, gloves and a matt! Prepare to do some arduous snow runs! Sub sprints for 30 jumping jacks.Read more

JP CrossFit – Olympic Weightlifting Welcome to the Back to Basics Cycle! Watch Max Aita teaching the bar contact drill to Meg Squats here: https://youtu.be/IcCGLoNqN2U?t=27 Warm-up 2-3 rounds: 9 squats 6 inchworms 3 burpees Then with an empty bar: 5 good mornings + 5 squats + 5 elbow raises + 5 press in split 3 muscle cleans + 3 front squat 3 power cleans + 3 front squat 3 clean and jerks Then the Bar Contact Drill until it feels fluid and comfortable. Finally, 2-3 sets to warm-up your clean & jerk to 55-60% Weightlifting Clean complex (Six sets) Paused Clean Pull + Paused Clean + Jerk a) 2×2 at 65% of your C&J b) 4×1 at 70-75% of your C&J Afterbash Hang Power Snatch (5×1) Technique Track: Start at 70% of your max snatch and work up to 80%. Back Squat (10-9-8-7-6-5-4-3-2-1) Strength Track: Pick a weight 65-70% of your max back squat and...Read more

JP CrossFit – WOD The Obstacle is the Way (Time) For Time 150 double unders 3 rounds of 3 strict hand stand push ups 4 squat cleans 150 double unders 3 rounds of 6 hand stand push ups 8 power cleans *Rx: 95/65 **Rx+135/95 25 min time cap!!Scaling appropriately is key! The first set of Handstand Push ups should be HARD scales, second set should be done nearly unbroken.Read more

JP CrossFit – WOD Announcements -Sign up for the Phoenix cup! Info found in email, slack, and facebook! Deadline is Sun, Jan 9th, 8:00pm! – Sign up for Handstand Workshop on Sat, Jan 29th!! Metcon (No Measure) Back squat Set 1: 10 reps @ moderate or 65% Set 2: 8 reps @ moderate or 75% Set 3: 6 reps @ heavy or 80% Set 4: AMRAP @ heavy or 85% Back Squat Metcon (AMRAP – Rounds and Reps) AMRAP 8 4 lengths DB farmer carry-right 8 DB hang power cleans-right* 8 DB front squats-right* 8 up downs 4 lengths DB farmer Carry- left* 8 DB hang power cleans- left* 8 DB front squats- left 8 up downs *Rx: 50/35 **Rx+: 70/50Read more

JP CrossFit – WOD Announcements – Sign up for Handstand Workshop on Sat, Jan 29th!! Gymnastics Max Plank Hold reps= total seconds in plank Handstand Hold Reps= seconds Max Distance Handstand Walk Every 5ft unbroken counts. Reps = feet traversed. Once you complete 25ft you have two options: turn around and do it again for distance, or start including obstacles. Max Handstand Walk Over Plates This will be harder to score. You must lay down an even number of plates i. e two 10’s for both hands. The distance you walk leading up to your objects doesn’t matter. As you test, try creating a simple pyramid shape with your plates i.e. 10’s, 25’s 10’s. For reps, calculate total inches of plates you used. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 power snatches* 10 burpees 10ft handstand walk *Rx: 95/65Sub 2 wall walks for handstand walkRead more