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71717 cycle 3 week 1 day 1

17
Jul

71717 cycle 3 week 1 day 1

J5 CrossFit – CrossFit

“stop acting so small.You are the universe in ecstatic motion”

Warm-up

General ROM

then 3 rounds

run 100 m

20 sec squat hold with no bar

15 bar squats

Mobility

90 sec couch stretch each side. we are doing this to open up the hips and be ready for the squat.

1: Back Squat (5×[email protected]% )

take 20 min

spend time warming up to around 70% then attack 5 sets of 5 @ that weight. resting 1-2 min in between.

GOLD: Metcon (Time)

3 rounds for time

15/12 cal row

8 burpee box jump (regional standard)

4 squat cleans 185/125

rest 1 min in between each round

15 min cap

SLVR: Metcon (Time)

3 rounds for time

15/12 cal row

8 burpee box jump (regional standard)

4 squat cleans 155/105

rest 1 min in between each round

15 min cap

BRNZ: Metcon (Time)

3 rounds for time

12/9 cal row

8 burpee box overs

4 squat cleans 115/75

rest 1 min in between each round

15 min cap

Extra Credit

choose 1-2 of the following extra credit options

1- (work capacity) – get better at moving fast and breathing heavy

3 rounds

20 cal bike

1min rest

20 cal row

1 min rest

2- (rump pump) posterior chain development

A-split squat (db) 3 x10 ea leg

B- banded flute bridge 3×12

3- (weakness work ) focus on a weakness for 10 min