“Weakness Wake-Up” by DB
For Time: (40min cap)
40 Chest to Bar RX+ Strict Chest to Bar MRX Pull-ups
Rest 2min
40 Handstand Push-Ups RX+ Strict HSPU MRX Hand Release Push-Ups
Rest 2min
40 Deadlift Bodyweight MRX Body Weight / 80%
Rest 2min
40 WallBall Sit-ups 20/14 MRX 20/10lbs
Rest 2min
40 Split Jerks (alt ft) 115/75 RX+135/95 MRX 95/65
Rest 2min
40 Box Jump Overs 24/20″ RX+ 30/24 MRX 20/18″
Rest 2min
40 Calorie Row or 40 Calorie Bike
Rest 2min
40 Hang Squat Cleans 115/75 RX+135/95 MRX 95/65
Rest 2min
40 Bar Facing Burpees
**Athletes choice on order of exercises**
A. 7+25 rx (in order except hspu at end; 230 deadlift)
B.
8+5 rx in order
39:47 rx in 2023
39:07 rx in 2021
Not timed, hotel “gym”
40 – bar to chest lat pull downs
40 – HRPU
40 – 20# decline med ball sit ups
40 – “deadlift” best version I could
40 – push press with 25# DB
40 – roller facing burpees
Completed the following RX+ at cap :
Hang Squat Cleans
Strict C2B
WB Sit Ups
Strict HSPUs
Box Jump Overs
Bar Facing Burpees
Row for Cals
Did not complete
Alt Split Jerks
Deadlifts
Flyin J doin what he does – flyin! Jay is unlike anyone you know. He will drop anything he’s doing to help someone else. His laugh can be heard across three counties. The man can undue any problem you have with his knowledge and ‘can do’ attitude. He’s as authentic as nature itself. Trust me – you want to be Jay – but you better buckle up! My man
38:07 RX+ (155 on bar for deadlift)
Order:
Strict HSPU
Hang squat cleans
WBSU
Deadlifts
Split jerk
Box jump overs
Row
Bar facing burpee
Strict C2B
8 rounds Rx
, 185# DL
in order, 0 burpees
Flying J flying high! This man is good as gold in every way and we are beyond lucky to know him and have him at CFHSV. He’s full of positivity, fun, laughs and love. He’s a seasoned CrossFitter who knows how to stay fit and work hard, even amidst a setback. So much love for you, Jay!!
32:46 RX
36:37 RX
205 DL…
7 Rounds MRX
Jay T! This man was floating on those box jumps! Jay always has a kind word for everyone around him. He puts in work, trains hard, trains smart and doesn’t let any obstacle get in his way! He’s always got a smile on his face and ready to share a laugh. Glad to have Jay T holding down the back of the gym! Great athlete and even better person!
Workout from 4/25/24:
A: HangSqtClean – 135(8)-155(4)-185(2)-215(2)-240(1)-260(1)
B: “Mooner Eclipse”
4+6, scaled (run/95#/8 ring rows w/feet on bench)
4 rds, scaled (run/95#/6 ring rows w/feet on bench)
– strained right lat couple weeks ago, so no pull-ups
39:56 Rx+
Out of order
8+10 RX+
17 burpees rx+ in order