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
