72117 cycle 3 week 1 day 5
J5 CrossFit – CrossFit
“for every minute you are angry, you lose 60 sec of happiness”
Warm-up
range of motion
then
3 rounds
30 sec goblet squat
10 good mornings
5 front squats w bar
Mobility
banded lat stretch lower back stetch
get the back warmed up for some pulling
1: Front Squat (6×3 )
20 min to complete 6 sets of 3 reps @ 65% based off your 1 rep max
rest 1-2 min
Gold : Metcon (AMRAP – Reps)
8 min amrap
5 wall ball 30/20
5 american k swing 70/53
10-
10-
15-
15-
20-
20-
25-
25-
etc building by 5s
SLVR : Metcon (AMRAP – Reps)
8 min amrap
5 wall ball 20/ 14
5 american k swing 53/44
10-
10-
15-
15-
20-
20-
25-
25-
etc building by 5s
BRNZ : Metcon (AMRAP – Reps)
8 min amrap
5 wall ball 14/10
5 american k swing 44/35
10-
10-
15-
15-
20-
20-
25-
25-
etc building by 5s
Extra Credit
choose 2 of the following
1- (rump pump) posterior chain development
a- single leg box step ups weighted 3 x10 do not alternate complete full leg first
b- front rack reverse lunge 3 x 10 each leg so 20 total
c- flute bridge no band , single leg 10 reps each side 3 sets
2- (work capacity) fire time
run 5 sets of 200 m sprints rest 1 min
then
3 sets of max burpees in 30 sec on 30 sec rest