6
Nov
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
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