04/27/2019Jesse Crespo is the owner and Head Coach of CrossFit1 Force , a proud New Jersey State Trooper and an amazing father of four. On March 19, Jesse underwent routine jaw surgery and suffered a massive stroke in his cerebellum and a smaller stroke in...
04/26/2019Warm-upGrab a barbell and a band and complete 3 rounds of: 8 Bent-over Rows (pronated grip) 8 SDHP 8 Push Press 8 Bent-over Rows (supinated grip) 8 Barbell Curls 15 Banded pull-aparts 15 Banded PushdownsWeightliftingFloor Press (Weight)Floor Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM. – Use whatever grip people are most comfortable withMetconMetcon...
04/25/2019Warm-upAbmat Pizza Game x 5 minutes – For every drop people complete 5 Squat Thrusts Then with a barbell: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Back Rack Reverse Lunges 10 Bird Dogs (5 each)WeightliftingPower Clean (Weight)1) Power Clean: 5 x 3 @80%, every 90s. – Of last Monday – Reset on...
04/24/2019MetconWarm-upBurgener Warm-up w. a PVC 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch *Go through 5 reps of each Then grab barbells and complete: 2 Power Snatches (drop from overhead) *Add weight until you’ve reached desired work weight for MetconMetcon...
04/23/2019Warm-upGrab a light set of DBs and complete: 10-8-6-4-2 Renegade Row (on each side) Yoga Push-ups Banded Pulldowns x 2 Then, Review – HSPUWeightliftingDumb Bell Bench Press (Weight)1a) DB Neutral Grip Bench Press: 4 x 8. Rest 30s. – (palms facing in) 1b) Ring Rows w. rotation: 4 x 12. Rest 30s. – pronated...
04/22/2019Warm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats WeightliftingBack Squat (Weight)Back Squat: 5-4-3-2-1+. Rest 2:00 ...
04/20/2019Warm-upMusical MedballMetconJerry (Time)For Time: 1-Mile Run 2k Row 1-Mile Run In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan. This was last tested on 11/3...
04/19/2019Warm-upAt a slow pace with an empty bar: 10-8-6-4 Strict Press Barbell Rows Barbell Curls *Run 100 M Shuttle Jog between rounds Then, Review shoulder PressWeightliftingShoulder Press (Weight)Shoulder Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM. – Beginner: Perform 6 x 4, working on technique and adding weight if form permitsMetconMetcon (Time)For...
04/18/2019Warm-upWarm Up 1 5 RDLs 5 Sumo Stance RDLs 5 Front Squats 5 Front Rack Reverse Lunges each Leg 5 Goodmornings 5 Bent-over Rows Rest 40-60s, add light weight. WeightliftingPower Clean (Weight)1) Power Clean: 6 x 3 @75%, every 90s – Use Monday’s 1RM.Rear foot elevated split squats (Weight)4 x 5 ea. Rest 90s.MetconMetcon...
04/17/2019Warm-upAt a slow pace: 3 Rounds of: 5 DB Front Squats 6 Alt. DB Snatch 30 Single Unders Then, 2 Rounds of: Green Band Walks x 10 right Green Band Walks x 10 left Banded Goodmorning x 10MetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 with a partner: 10 Calorie Bike or Row 10 DB Front...