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71817 cycle 3 week 1 day 2

18
Jul

71817 cycle 3 week 1 day 2

J5 CrossFit – CrossFit

“wear gratitude like a cloack and it will feed every corner of your life” Rumi

Warm-up

coachs led general warm up. 5 -8 min

Mobility

trap and scap work with the lacross ball , to free up some sticky corners of the shoulder

Gymnastics

PULL PRIORITY 15 min to complete

1- 3 sets of 5 strict pull ups with tempo 1 sec up 2 sec down

( use band if need be)

2- 3 sets of 10 each arm single arm kettle bell row same tempo

3- 3 sets of 10 strict elavated ring rows

4- 4 sets of 15 sec bar holds , from the rig

( advanced athletes sit in L sit)

GOLD : Metcon (Time)

4 rounds for time

10 dead lift

10 sto

50 double unders

155/105

12 min time cap

SLVR : Metcon (Time)

4 rounds for time

10 dead lift

10 sto

50 double unders

135/95

12 min time cap

BRNZ : Metcon (Time)

4 rounds for time

10 dead lift

10 sto

20 dubs or 60 singles

95/65

12 min time cap

Extra Credit

We are introducing Ariels OLY program so this extra work may see similair movments as other days so , if you follow Ariels bar bell club normally then this is extra work for you.

ARIELS OLY

1- warmup

2- bench press – 4 rep 3-5 working sets

3- bb bent over row 4 rep 5 working sets

4- pull ups 4-6 reps with 3 sec pause at the top 4re 5 sets use band if nec

5- strict press 4 reps 5 sets working sets

6- 3x 10 hanging leg raise

7- ghd sit ups 5 x 10

8- snatch tech – 3-2-1 start with barbell and go up to 50% DO NOT GO HEAVY — work on form

all sets are to be done with 60-80% of 1 rep max