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THE LIGHT SABOR

J5 CrossFit – CrossFit

“I know the price of success: dedication,hard work and unremitting devotion to the things you want to see happen”
Frank Lloyed Wright

Warm-up

Mobility

lat stretch

hamstring

calf

Strength

Push press

5/3/1- week 1

% are based off 90% of your 1 rep max

Every 2 min

min -0 – 5 reps @ 50%

min -2 – 5 reps @ 60%

min -4 – 5 reps @ 65%

min -6 – 5 reps @ 75%

min -8 – 5 + reps @ 85%____

(as many reps as possible on this

Metcon (Time)

for time

RX

40/30 cal row – buy in $$

then

2 rounds

75 double unders

20 pull ups

30 bar over burpees

then

40/30 cal row cash out $$

_______________________________

Scaled

30/20 cal row – buy in $$

then

2 rounds

100 singles

30 ring row

20 burpees

30/20 cal row cash out $$

_______________________________

RX + ELITE

45/35 cal row – buy in $$

then

2 rounds

75 double unders

20 ctb pull ups

30 bar over burpees

then

45/35 cal row cash out $$

Extra Credit

5 rep – tng snatch work

5 sets build up

3 sets skin the cats on rings 3 reps

3 hip to bar 5 reps

3 false grip ring rows

mobility

wrist stretch

forearm smash