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10917 CYCLE IV WEEK 1 OF 5

9
Oct

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)