JUMP SHIP / The 90 Min CrossFit Program

WORKOUT OF THE WEEK: Jump Ship 90 Get Fit Min 20-40 15 Rounds 2 Squat Snatch 185/135 8 Toes to Bar 20 Min Cap -You should be able to pace rounds better than an EMOM to start this piece out, otherwise the weight is probably too heavy. Later on if things slow down, that’s to be expected. There should not be any fails on the Snatches - so don’t let yourself have a momentary lapse in concentration. TTB should be 1-2 sets throughout. #jumpship #crossfit #crossfitgames

Tomorrow in the Jump Ship 90 & Class: Get Fit Min 20-45 “Regionals 11.4” For Time 100 Pull Ups 100 KB Swings 53/35 100 Double Unders 100 Overhead Squats 95/65 25 Min Cap -Starting with 100 Pull Ups is a good little reminder than Murph is coming in about a week... Break up sets keeping in mind that you’ll need grip for the swings to follow. This workout comes down to your willingness to grind through 100 OHS with a really high heart rate - it’s easy to break over and over and give away any decent progress you made with big sets early on. OR PARTNER VERSION “Regionals 11.4” For Time 150 Pull Ups 150 KB Swings 53/35 150 Double Unders 150 Overhead Squats 95/65 One athlete works at a time #jumpship #crossfit #crossfitgames

Will Regionals ever get a second chance? Back in 2011 this chipper was an absolute bruiser. It was the talk of the weekend, and had a lasting effect on the remaining workouts to follow. The Jump Ship 90 is bringing back this Chipper on Friday: For Time 100 Pull Ups 100 KB Swings 53/35 100 Double Unders 100 Overhead Squats 95/65 It will be interesting to see how many “average” competitors cruise through this without facing total destruction - 15 years later… #jumpship #crossfit #crossfitgames

315lb Split Jerk for a 30lb PR for one-on-one client Brian Glatt! This wasn’t during a “test week”, but rather he felt good after several sets of doubles and went for something big. We recommend this strategy often. Brian follows a personalized version of our Class Program at his local affiliate. He also complete 3 additional weekly pieces outside of class. He averages less than 90 minutes a day of training, but still had his best Quarterfinals performance to date this year. If you’ve had similar results following Jump Ship, I want to hear about it! #jumpship #crossfit #crossfitgames #splitjerk

I heard you like heavy Squats… Mondays’s Jump Ship 90: Get Fit Min 45-70 For Time 1000/900m Row 21 Front Squat 225/155 1000/900m Row 15 Front Squat 275/185 1000/900m Row 9 Front Squat 315/215 25 Min Cap -The RX weights are crazy for a bunch of you, that’s on purpose. Use the Heavy Single you just hit above and gage what you want your 3 bars to be off of that. The barbell should come from a rack today! So use that to your advantage in terms of breaking these sets into manageable chunks. Lastly, don’t discount what the Row will do to your legs even if you go “slow” - these FS are not going to be easy... #jumpship #crossfit #crossfitgames

There’s a time and a place for both the Push Press and Push Jerk. It depends on a number of factors including weight (relative to your maxes), rep scheme, total volume, and other movements also in the metcon (HSPU will be affected more than Running). Choose carefully and know when to apply which variation strategically. #crossfit #jumpship #pushpress #pushjerk

Earlier this week we did Overhead Barbell Lunges… Did you snatch grip, press grip, or somewhere between? Get Strong Min 48-60 EMOM 12 25’ OH Walking Lunge Steps 10 Alternating Weighted Pistols Rotate Movements OTM -We have some weighted single leg work, but you choose the loads. OH Walking Lunges should be with a barbell, smooth and UB. However, you can mix it up and use DBs/KBs for practice, or even just a single bumper plate if you want to keep it light! The Pistols should be with a single KB, DB, or plate. Try to have control throughout the movement vs. “falling” and bouncing out of the bottom. #jumpship #crossfit #lunges

If you’re going as heavy as you can without failing for sets of 15 on the Bench Press… What weight would you start at? Oh, and we made sure you had to run half a mile to buy-in each round, meathead kryptonite. Enjoy. #jumpship #crossfit #benchpress

Congrats to @meganjanescales on an unbelievable performance at @magiccity.games 10th in Naught Nancy 2nd in Semi-Nate 6th in Commute 3rd in Tie-Down 6th in 14.7 Reloaded 1st in Gwen 2nd place overall (40-44) Megan has been consistently grinding through the Jump Ship 90 for many years, and it’s an absolute pleasure to watch her put everything together on the competition floor! Games training is next 😅

Brian’s ticket to world class fitness came flying out of his pocket on the first set of Ring Muscle Ups. Here’s your free admission: (Jump Ship 90) 3x AMRAP 6 / Rest 2:00 15 Muscle Ups 15 Sandbag Cleans 150/100 Max Distance on Bike Erg -You should be shooting for both Muscle Ups and SB Cleans to be done in 2:00 or less each. That would leave you in the neighborhood of 2:00 on the Bike Erg. if it gets a bit slower than that it’s alright, but you need to at least get to the bike each round - otherwise the rep scheme should be knocked back. nothing wrong with 12/12, or 10/10 - whatever you need! #jumpship #crossfit #crossfitgames

@pabloperrotta1980 asked a good question - It can be counterintuitive to think you would get stronger with the focus being so frequently on conditioning… Another thing is didn’t have time to address in the video was the overtraining/under recovery element. Many lifting template or cycles don’t take into account the countless factors that could impact an athletes strength progress. If you’re running out of steam yet keep charging on - you’ll get more and more burned out on a particular lift. Then we retest and wonder why we didn’t get any stronger. A good GPP program had a ton of flexibility in terms on approach, effort, and focus on every strength session. You can strike when the iron is hot, and back it down to skill/ROM work when you’re feeling a bit worn out. That’s the sort of liberty that keeps training sustainable. #jumpship #crossfit #gpp

Really excited to share this with all of you. Coaching CrossFit has been the biggest passion of mine for the past 15 years. I now have more experience coaching CrossFit and also competing in CrossFit than anything else in my life. As I’ve gotten older and aged out of my physical prime, I’ve naturally picked up more responsibilities with work and my family. It’s been a lot, but learning how to find the balance to maintain training and the rest of my life has been a big accomplishment of mine. I’m looking to share this knowledge and my love of coaching with 3-5 individuals who are looking to 1) find that balance themselves and 2) push towards a competitive goal that is individualized to them I’m extremely psyched to share that I’ll be partnering with @jumpshiptraining to do this. @sethjumpedship was my long time remote coach when I was making my regionals (semifinals) runs back in the day, and I’ve been following the Jumpship 90 program consistently which has allowed me to get back to where I want to be. It’s the perfect program for finding the balance between training and life, and I’m so excited to share this with all of you. Please don’t hesitate to reach out with any questions!! #onlinecoaching #fitness #crossfit