27
Feb
22717 open cycle week 2 day 1
J5 CrossFit – CrossFit
“Cut your time in half on a WOD you have doubled your power output, no ifs ands or buts”
Greg Glassman
Warm-up
coach warm up drills on turf
5 min
Mobilty
hip mobility
shoulder mobility
2 moments each
Specific warm up
3 rounds at moderate speed via warm up speed
10 dubs
8 situps
8 good mornings
4 clusters
1 : Metcon (Time)
RX
For time
50 sit ups
50 dubs
21 squat clean thrusters 95/65
40 situps
40 dubs
15 squat clean thrusters
95/65
30 sit ups
30 dubs
9 squat clean thrusters
95/65
15 min time cap
2: Metcon (Time)
Intermediate
For time
50 sit ups
100 singles
21 squat clean thrusters 75/55
40 situps
80 singles
15 squat clean thrusters
75/55
30 sit ups
60 singles
9 squat clean thrusters
75/55
15 min time cap
Extra Credit
1- back squat – 5-5-5-5-5
2- strict pull up – 3×12
3- 100 ab crunch