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10217 CYCLE IV TEST WEEK

2
Oct

10217 CYCLE IV TEST WEEK

J5 CrossFit – CrossFit

“typically the worlds best athletes are minimalists when it comes to their training. they work hard and fast with few exercises. They master the fundamentals and work with them for many years. This is no secret that any one wants to hear. Greg Glassman

Warm-up

row or run a light 400m

then complete

4 rounds of

10 hip swings

8 front squats with the bar or very light weight

4 jerks

*you can use hip circle for squats

Mobility

A) banded calf stretch with plate :90 sec each

B) t-spine with plate :90 sec

C) wrist banded stretch :90 sec

TEST1: 2 front squats + 1 jerk (complex )

in 18 min develop a max lift from the rig of 2 front squats and 1 jerk.

*jerk may be push or split

* suggested jumps

60/70/75/80/90/100/ of your intended lift.

TEST2: APOLLO (Time)

RX (prescription)

5 rounds for time

7 hand stand push ups

7 squat snatch 95/65

12 min time cap
Scale

1) 7 hspu with multi mat and squat snatch lighter weight

2) 14 push ups / 7 pwr snatch light weight

3) 7 db strict press / 7 pwr snatch