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101617 CYCLE IV week 2 day 1

16
Oct

101617 CYCLE IV week 2 day 1

J5 CrossFit – CrossFit

“Talent wins games, but teamwork and intelligence wins championships. ”
Michael Jordan

Warm-up

3 rounds

5 empty bar hang cleans

10 cal row

20 dubs or 40 singles

Mobility

A- seal stretch

B- lat roll with pvc 1 min

C- barbell trap smash 1 min

1: front squat + jerk

6 min to warm up to 70 % of 90% of your max front squat + jerk test.

then every 2 min

set 1- 70% (of 90%) 3 reps +1

set 2- 80% (of 90%) 3 reps +1

set 3- 90% (of 90%) 3 reps +1

set 4- 90% (of 90%) 3 reps +1

-all based of 90% of test

– round up

– log heaviest set

2: Metcon (Time)

For time

RX

30-20-10

pull ups

push press 115/75

hang cleans 115/75

scale options

– banded pull up

– ring rows

– light weight

12 min time cap

Extra Credit

1- back squat 3 x 3 build

2- single arm dumbbell overhead lunge 4 sets 50 ft

3- ghd situps 10-9-8-7-6-5-4-3-2-1

Weightlifting

ACCESORY STRENGTH

ONE ARM DUMBBELL ROW 8 REPS 3-5 WORKING SETS

GOOD MORNING W/ WEIGHTED BARBELL 8 REPS 3-5 WORKING SETS

ALL SETS ARE MEANT TO BE DONE BETWEEN 70%-75% OF YOUR ONE REP MAX.

V-UPS 3X10

GHD SITUPS 3X15

DUMBBELL SIDE BENDS 3X20 (AS HEAVY AS POSSIBLE)

MOBILITY