WOD Workout of the Day
Friday September 2, 2016 TEST Week 2 day 5 ” the can is about to be open “

J5 CrossFit – CrossFit
Warm-up
5 min amrap

5 empty bar dead lifts

5 empty bar cleans

5 empty bar press

5 hollow rocks
Mobility
wall stretch 2 min

hamstring stretch on gound

Thursday September 1, 2016 TEST Week 2 day 4 “Run forest Run “

J5 CrossFit – CrossFit
Warm-up
8 min running warm up
Mobility
lacross ball foot and glute
I : 1-Mile Run (Time)
Max Effort 1-Mile Run
its that time so lets not loaf
II: “moon walking upsi…

Wednesday August 31, 2016 TEST Week 2 day 3 ” What cha bench bro “

J5 CrossFit – CrossFit
Warm-up
3 sets

10 push ups

20 jumping jacks

10 jump squats

20 singles jump rope
Mobility
banded shoulder stretch

chest stretch
I : Bench Press (5,3,2,1,…

Tuesday August 30, 2016 TEST Week 2 day 2 ” go row something “

J5 CrossFit – CrossFit
Warm-up
3 min light row

then

20 situps

20 push ups

20 good mornings

20 air squats
Mobility
banded ham string 1 min ea

floor quad stretch

banded sho…

Monday August 29, 2016 TEST Week 2 day 1 “her name was grace”

J5 CrossFit – CrossFit
Warm-up
Range of motion

then

3 rounds slow and smooth

10 alt lunge walk

15 goblet squats

20 russian k swings
Mobilty
2 min ankle band stretch

1 min ba…

Saturday August 27, 2016 sat fun day

J5 CrossFit – CrossFit
Weightlifting
snatch

build up 3,2,1,1,1,1,1

do not go past 90%

clean and jerk

build up 3,2,1,1,1,1,1

do not build past 90%

1 and 1/4 front squat

5 se…

Friday August 26, 2016 deload week day 5

J5 CrossFit – CrossFit
Warm-up
run 100

5 russian swings

3 pull up

3 rounds
Mobility
banded lat stretch

banded hip stretch

banded ankle
Helen (Time)
3 Rounds for time of:
400…

Thursday August 25, 2016 deload week day 4

J5 CrossFit – CrossFit
Warm-up
Mobility
8 min your choice
Skill Practice
10 min Open
EMOM
30 min

Every min on min

min1- row 30 sec

min2- jump rope 40 sec

min3- situps 40 sec

Wednesday August 24, 2016 deload week day III

J5 CrossFit – CrossFit
Warm-up
5 min row at a light pace , may run instead
Mobility
t spine roll 3 min

calf roll 2 min

overhead band 2 min each

glute roll
Specific warm up
3 sets o…

Tuesday August 23, 2016 deload week day II

J5 CrossFit – CrossFit
Warm-up
range of motion the whole body

20 cal row

then

20 rep of bird dog

then

5 handstand on wall

5 push up

then

10 air squats

5 pull ups

s…

Monday August 22, 2016 deload week day 1

J5 CrossFit – CrossFit
Warm-up
3 rounds

10 jump squats

10 lunge

run 200 m

10 empty bar push press
Mobility
wall stretch 1 min each side

ankle banded stretch 1 min ea

lat stret…

Friday August 19, 2016 REtest week day 5 “gargoyles”

J5 CrossFit – CrossFit
Warm-up
Mobility
low back

hamstring
I: Deadlift
spend 20 min finding 2 rep max dead lift
II: Jackie (Time)
For Time:

1000m Row

50 Thrusters, 45#

30 Pull-up…

Thursday August 18, 2016 REtest week day 4 ” gi joe”

J5 CrossFit – CrossFitWarm-upMobilityathlete choiceI: Metcon (Distance)2 min max distance rowII: Metcon (Distance)standing long jump

5 attemps for distanceIII: Metcon (AMRAP – Reps)max reps air sq…

Wednesday August 17, 2016 REtest week day 3 “thunder cats”

J5 CrossFit – CrossFit
Warm-up
Mobility
wrist

hip
I: Power Clean
spend 15 min to eat heavy power clean
II: thundercats (AMRAP – Rounds and Reps)
15 min amrap

Rx silver

20 wall ball …

Tuesday August 16, 2016 REtest week day 2 ” He-man”

J5 CrossFit – CrossFitWarm-upMobilityshoulder and overhead positionI: Shoulder to ovrehead spend 15 min establishing a 2 rep max shoulder to overheadII: He-man (AMRAP – Reps)6 min as many reps as p…