10917 CYCLE IV WEEK 1 OF 5
J5 CrossFit – CrossFit
“Happiness is not goal; it is a by-product ”
-Eleanor Roosevelt
Mobility
a) 1 min banded hamstring from the rig ea side
b) 2 min t spine smash PVC
c) 1 min each side banded hip cap stretch
Warm-up
4 min coachs choice gen warm up
then
3 rounds
10 empty bar front squats
5 jerk
10 good mornings
10 situps
1: front squat + jerk (3×5)
spend 5-8 min warming up to 65% of 90% of you rep 2 rep max + jerk .
then
every two min on coaches clock perform
5 front squats + 1 jerk
min 1-2 = 65%x5
min 2-4 = 75%x5
min 4-6 = 85%x5
every % is taken from 90% of your lift max
ex- if your 2 rm was
225, then take 225 x.90= 202.5 x .65 = 131# (for your 65% set)
log your last set (85%)
2: Metcon (AMRAP – Rounds and Reps)
RX
14 min AMRAP
7 push jerks 155/105
14 wall balls 20/14
21 double unders
scale options
1- light weight
2- singles
Extra Credit
1-(strength) back squat 3 x 3 build
2- (open Prep) 3 x 10 steps over head walking lunge 95/65 + 4 bfb
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)
