6
Oct
10617 CYCLE IV TEST WEEK
J5 CrossFit – CrossFit
“if you dont know where you are going you will wind up somewher else ”
YOGI BERRA
Warm-up
drills back and forth to rig
3 min
then 3 rounds
10 bar over head squats
row 10 cals
Mobility
A) ankle calf roll
B) partner shoulder press
C) t spine band stretch
TEST9: APHRODITE (4/3/2/2/2/1/1/1)
18 min to est a 1 rep max overhead squat from the rig
TESTX: HADES (Time)
for time
RX
30 box jumps 24/20
30 thrusters 75/55
30 pull ups
20 box jumps 24/20
20 thrusters 75/55
20 chest to bar
10 box jumps 24/20
10 thrusters 75/55
10 bar muscle ups
14 min cap
scale
A) banded movements / light weight
B) ring row / step ups