3
Apr
4317 cycle 1 week 1 of 4 day 1
J5 CrossFit – CrossFit
“success is measured by your discipline and inner peace”
Mike Ditka
Warm-up
3 rounds
1 suicede in the turf
20 sit ups
10 good mornings
Mobility
1- hamstring work 1 min
2- hip work 1 min each side
3- banded shoulder 1 min ea
1 : Deadlift
5 min warm up
then
EVERY 2 MIN
4 reps @ 55%
4 reps @ 60 %
4 reps @ 70 %
4 reps @ 75%
does not have to be touch and go
log 75% set
2: 4317 GOLD “ET” (Time)
RX + for time
21-15-9
front squats 155/105
burpee box jump 30/24
10 min time cap
3: 4317 “ET” silver (Time)
RX for time
21-15-9
front squat 135/95
burpee box jump 24/20
10 min time cap
4: 4317 “ET” Bronze (Time)
Intermediate
21-15-9
front squats 95/55
burpee box step ups 24/20
10 min time cap
Extra Credit
1- bench press 5 x 5
2- incline db bench 5 x 10
3- 100 crunchs
4- 10 /8 cal on bike + 10 thrusters 45/35 = 3 rounds
