About Coach Jer

This author Coach Jer has created 1224 entries.

20180122

ShockWave – CrossFit Warm-up Warm-up (No Measure) 3:00 Light Row 2 Rounds: :30s Spiderman and Reach, each leg :30s Walkouts :30s Bootstrappers 1 Round: 5 Dumbbell Hang Snatches (light load) 5 Medball Front Squats 5 Calorie Row 5 Pushups Rest 1-2 Minutes 1 Round: 6 Alternating Dumbbell Snatches (light load) 5 Wallballs 5 Calorie Row 1 Wall Walk Rest 1-2 Minutes 1 Round: 6 Alternating Dumbbell Snatches (working load) 5 Wallballs 5 Calorie Row 2-5 Handstand Pushups Metcon Metcon (AMRAP – Reps) AMRAP 13: 70 Alternating DB Snatches (50/35) 60 Wallballs (20/14) 50 Calorie Row 40 Handstand Pushups Accessory/Burn Out…

20180120

ShockWave – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 150′ Shuttle Sprint 7/5 Calorie Row 150′ Shuttle Sprint ———————————————— Score is total rounds and reps after 20 minutes.++Athletes will complete full rounds before passing off to a partner. 1 partner working while the other 2 rest. -The weight on the kettlebell should be heavier than normal, but something that athletes will complete 7 reps unbroken every turn. Setup cones 50 feet apart for the shuttle sprints to have athletes complete 3 lengths. -With this format, the kettlebells and rower…

20180119

ShockWave – CrossFit Warm-up Warm-up (No Measure) 21-15-9: Calorie Row After each round, complete… 5 Wall Squats 30 Seconds: Warrior Squats With an empty barbell: 10 Good Mornings 7 Back Squats 5 Pausing Front Squats Strength Metcon (Weight) Alternating EMOM x 12 (6 Rounds): Odd Minutes – 2 Front Squats Even Minutes – 4 Back SquatsWorking load today is at 66% of our best Front Squat, for *both* movements. Metcon Metcon (3 Rounds for reps) Part #1 In a 5:00 Window… 100 Double-Under Buy-In, followed by AMRAP: 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) Rest 5:00 Part…

20180118

ShockWave – CrossFit Warm-up Warm-up (No Measure) 2:00 Light Row 5 Slow Scap Retractions + 10 Sit-Ups With an empty barbell… 5 Good Mornings 5 Back Squats 5 Elbow Rotations 1:30 Moderate Row 5 Kip Swings + 5 Kipping Knees to Chest With an empty barbell… 5 Strict Presses 5 Stiff Legged Deadlifts 5 Hang Power Cleans 1:00 Moderate/Fast Row 5 Toes to Bar 5 Power Clean and Jerks Build steadily to the working load for the day, followed by: 1 Round: 7 Calorie Row 5 Toes to Bar 3 Power Clean and Jerks Metcon Metcon (Time) 4 Rounds: 24/18…

20180117

ShockWave – CrossFit Warm-up Warm-up (No Measure) 2:00 Slow Row 1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 PVC OHS :30s second Samson Stretch each side 5 Kip Swings + 2-3 Kipping Pull-Ups Into (all done with an empty barbell) 1:00 Moderate Row 5 Snatch Grip Stiff-Legged Deadlifts 5 Snatch Grip Deadlifts 5 Ring Kip Swings Into… :45s Moderate Row 5 Behind the Neck Snatch Grip Presses 5 Behind the Neck Snatch Grip Push Jerks 5 Hang Muscle Snatches Into.. :30s Moderate/Fast Row 2 Hang Power Snatches 5 Pausing Overhead Squats short rest 3 Hang Squat Snatches…

20180116

ShockWave – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 30 Single Unders or Double-Unders 15 Calorie Row 12 Abmat Sit-Ups 9 Slow Banded Good Mornings 6 Strict Pull-Ups 45s Samson Stretch Lunge (each) Barbell Warmup (empty BB) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Hang Muscle Cleans 5 Power Cleans Skill Metcon (Weight) Alternating On the Minute x 12 (6 Rounds): Odd Minutes – 3 Power Cleans Even Minutes – “X” Bar Muscle-Ups**On the power clean, aim to start between 60-65% of your best clean, steadily climbing from there towards a…

20180115

ShockWave – CrossFit Warm-up Warm-up (No Measure) 3:00 Light Row 2 Rounds: :30s Spiderman and Reach, each leg :30s Walkouts :30s Bootstrappers 10 Slow PVC Overhead Squats Barbell Warmup (empty BB) 5 Good Morning 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front Squats With low intensity, feeling our transitions and sound movement (empty barbell): 20 Double Unders, 7 Thrusters 5 Calorie Row, 7 Hang Squat Cleans 5 Burpees, 5 Overhead Squats Build to working load, feeling all three movements with 2-3 repetitions, followed by our final confirmation round: 20 Double Unders, 3 Thrusters…

20180113

ShockWave – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) Teams of 2: AMRAP 20: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs ….. Kettlebell: (53/35) Box Jump Overs (24/20) Wallballs (20/14)In this partner workout, teammates will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6 and so on. The rep scheme will go up by 3’s until the 20 minutes run out. The weights on both the Kettlebell Swings and…

20180112

ShockWave – CrossFit Warm-up Warm-up (No Measure) 21-15-9: Calorie Row After each round, complete… 5 Wall Squats 30 Seconds: Warrior Squats With an empty barbell: 10 Good Mornings 7 Back Squats 5 Pausing Front Squats Strength Metcon (Weight) Alternating EMOM x 12 (6 Rounds): Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Working load today is at 63% of our best Front Squat, for *both* movements. Metcon larger classes may need to share DL bar but set up a seperate bar for bar facing buprees MARSTON (AMRAP – Rounds and Reps) Complete as many rounds as…

20180111

ShockWave – CrossFit Warm-up Warm-up (No Measure) 1 Round, at low intensity: 15 Calorie Row 12 Burpees 9 Shuttle Runs (10m) 2 Rounds: :20s Single Unders 3 Strict Pull-Ups, 6 Pushups, 9 Air Squats :20s Single Unders 15 AbMat Sit-Ups Metcon Metcon (5 Rounds for reps) 5 x 4:00 On / 4:00 Off: 30/20 Calorie Row 15 lateral burpees over the rower Max 10 Meter Shuttle Sprints in time remaining.Set two cones 10 Meters apart from each other for the shuttle runs. Each time you move cone to cone (1 length, or 10 Meters), this counts as 1 rep.