110617 CYCLE IV TEST WEEK

J5 CrossFit – CrossFit

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

3) 7 db strict press / 7 pwr snatch