J5 CrossFit – CrossFit
Live as if you were to die tomorrow. Learn as if you were to live forever.
trap smash with barbell
1- 3 x 8 strict pull up with tempo
2- 3 x 10 strict elevated ring rows with tempo
3- bent over barbell row 3x 8 heavy
4- 3 x 5 hips to bar (bar muscle up progression )
5 -crossover symrty face pull 3 x10
6- 3 x 20 sec l sit hold from bar
7- (GOLD) 3 x 3 bar muscle ups
please choose what works for you and your needs as an athlete
p.s. invest in grips
EVERY MIN ON THE MIN
MIN-1 = squat snatch 4 reps @ 60-75% (your choice)
MIN-2 = 8 burpees
Full Body Warm-up
BENCH PRESS 4 REPS 3-5 WORKING SETS
BARBELL BENT-OVER ROW 4 REPS 5 WORKING SETS
BARBELL MILITARY PRESS 4 REPS 5 WORKING SETS
PULL UPS 4-6 W/ 3 SEC PAUSE AT THE TOP 4-5 SETS (MODIFY W/BAND IF NEEDED) ADD WEIGHT IF YOU’RE EFFICIENT AT PULL UPS.
ALL SETS ARE MEANT TO BE DONE BETWEEN 70%-80% OF YOUR ONE REP MAX.
HANGING LEG RAISE 3X12
GHD SITUPS 5X10
SNATCH TECHNIQUE 3-2-1, START WITH THE BARBELL AND GO UP TO 60%. DO NOT GO HEAVY. WORK ON YOUR FORM!