J5 CrossFit – CrossFit

Today we get to find our favorite barbell and enter the pain cave


4 min amrap

5 air squats

6 lunges

30 sec plank


banded hamstring stretch

ankle stretch

Deadlift (3-3-3-3-3-3)

6 sets of 3 reps

build up over the 6 sets

must be touch and go

if you bend the back the rep will not count

dont worry about % just lift

Metcon (Time)

for time


run .400 m

50 back squat 95/65

30 front sqaut 95/65

20 overhead sqauts 95/65

run .400 m

JFIVE scale

run .400 m

40 back sqauts

30 front squats

10 overhead sqauts

run.400 m

pace and stamina will be important today.

Extra Credit

3 sets not timed

pull ups butterfly – 8-10

muscle up- 1-3

hs walk 2-4 mats

hspu -strict – 4-8





every min on min 9 min

choose weights that you can handle and have set up before starting

min 1

dumbell bicep curls 15reps

dumbell kick back 15 reps

min 2

ez bar curl 12 rep

ez bar skull crusher 12 rep

min 3

hammer curl 10 rep

dumbell tricep ex behind head 10 rep