On Board - Intro to the JS90: Training by Jump Ship in TrainHeroic

Jump Ship Training

CrossFit
Coach
Jump Ship

We designed this 4 week program as a ramp up to our Jump Ship 90. It is perfect for if you are coming back from an injury, extended time off or are just getting started with competing. 

By week 4, you should be ready to take on the Jump Ship 90!

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
CrossFit/Functional Fitness Gym
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Prep

A

WARM UP

Warm Up Min 0-10 5:00 Bike 100 Jump Rope Singles 5 Inch Worms + Push Up 15 Air Squats 15 Empty Bar Strict Press Mobility Min 10-20 :90/side Banded Bully (for front rack position) :90/side Banded Hip Opener (half kneeling position, drop torso low)

B

Hang Power Clean

Conditioning

C

GET FIT

Get Fit Min 50-62 AMRAP 12 200m Row 10 HSPU 10 Hang Power Cleans 135/95

Conditioning

D

QUALITY TIME

Quality Time Min 72-90 4 Rounds - Not for time 10 Double DB Front Squat 10 Double DB Arnold Press 10 Double DB Box Step Ups 24/20" 18 Min Cap

Monday
Week 1 Day 2

Conditioning

A

WARM UP

Warm Up Min 0-10 3 Rounds 10 Empty Bar OHS Run 100m 10 Snatch Balance Run 100m Mobility MIn 10-16 2:00 Upper Thoracic Opener (on medball or foam roller) 1:00 Frog Stretch 1:00/side Ankle Mobility

B

Squat Snatch

@ 2

Conditioning

C

MOVE STEADY

Move Steady Min 50-65 2 Rounds 20 Front Rack Lunge Steps 95/65 100m Run 20 Overhead Squats 95/65 100m Run 20 Lateral Bar Burpees 100m Run 15 Min Cap

Conditioning

D

QUALITY TIME

Quality Time 75-90 In 10:00 Find a 1RM Weighted Pull Up In 5:00 Complete as many strict Pull Ups as possible

Tuesday
Week 1 Day 3

Prep

A

WARM UP

Warm Up Min 0-12 5:00 Row 2 Rounds 15 Kip Swings 15 Push Ups 10 Strict Press Mobility Min 12-16 2:00/side Foam Roll Lats

B

Push Press

@ 5

Conditioning

C

GET FIT

Get Fit Min 45-60 Every 3:00 for 15:00 15 Toes to Bar 10 Push Press 135/95 10/8 Calorie Bike or Ski

Conditioning

D

QUALITY TIME

Quality Time Min 72-90 3 Rounds - Not for time 16 Alternating DB Bench Press (8/arm) 16 Hollow Rocks 2:00 Steady Bike (your choice) 18 Min Cap

Thursday
Week 1 Day 5 

Prep

A

WARM UP

Warm Up Min 0-12 800m Jog 3 Rounds 12 Russian KB Swings 24 Walking Lunge Steps 12 Bent Over Barbell Row Mobility Min 12-16 1:00/side Spiderman Stretch 1:00/side Lax Ball in Glute (contract/relax)

B

Deadlift

Conditioning

C

GET FIT

Get Fit Min 50-64 "Helen" 3 Rounds 400m Run 21 KB Swings 53/35 12 Pull Ups 14 Min Cap

Conditioning

D

QUALITY TIME

Finisher Min 80-90 15-12-9 Calorie Row Lateral Burpees Over Rower Power Snatch 75/55 10 Min Cap

Recovery

E

RECHARGE

Recharge (Optional) Min 65-90 15 Min Flush - Bike, Walk, Row 5 Min Choice of Hamstring Stretch 5 Min Choice of Shoulder Mobility

Friday
Week 1 Day 6 

Prep

A

WARM UP

Warm Up Min 0-10 3 Rounds 1:00 Bike (your choice) :30 Hollow Hold :60 Single Unders :30 HS Hold Mobility Min 10-18 50' Duck Walk 50' Hurdlers Walk (imagine stepping over a fence) :90/side Couch Stretch :90/side Ankle Mobility of choice

B

Front Squat

@ 1

Conditioning

C

MOVE STEADY

Move Steady Min 45-65 3 Rounds 30 Air Squats 30 Box Jump Overs 24/20" 30/20 Calorie C2 Bike Rest 2:00 20 Min Cap

Conditioning

D

FINISHER

Finisher Min 80-90 "Annie" 50-40-30-20-10 Double Unders Ab Mat Sit Ups 10 Min Cap

On Board - Intro to the JS90