CrossFit – Wed, Apr 10

Strength Warm up

Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement

Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)

Tall Jerk (3 X 5 Tall Jerk @ 4-5/10 RPE
To get into starting position, press the barbell from the front rack to the level of the forehead and hold. Rise to tiptoes and gain balance. Finish by dropping into a Split Jerk and pressing the arms out.

*Do a set every 2 minutes.

5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*Rest as needed between sets.
**Light, focus on foot work and speed.

Scoring: Load

Metcon Warm up

Movement Prep/Activation and Increasing Heart Rate
5-10 minutes moving through:
1:00 Ski (moderate)
15 Banded Good Morning
10 Single Arm Dumbbell Bench Press (each arm, moderate)
5 Russian Dumbbell Kettlebell Swing (each arm, moderate)
5 Single Arm Dumbbell Front Squat (each arm, moderate)
Warm Up to workout weights.

Workout Prep
1 set (at workout pace):
150m Ski
3 Dumbbell Deadlift (at workout weight)
3 Dumbbell Bench Press (at workout weight)
3 Dumbbell Squat Clean (at workout weight)

Italian Sub (AMRAP – Rounds and Reps)

AMRAP 20 Minutes
2000m Row/Ski
-in remaining time-
AMRAP “Odd Dumbbell Linda”:
Deadlift (2×100/70)
Bench Press (2×70/50)
Squat Clean (2×50/35)

*After the 1s, go back to the 9s for descending reps again! Repeat until the 20 minutes is up.

**Barbell Rx’d Sub Options:
Deadlifts (225/155)
Bench Press (155/105)
Squat Clean (135/95)

SCORE = Reps in Linda ONLY. The Row/Ski does NOT count towards reps!

Target Reps: 123+ (1 round of “Odd Linda” plus the 9s and 7s again)

Minimum Reps before scaling: 75 (1 Round of “Odd Linda”)

Cool Down

1 minute Scorpion Stretch
:30 Chest Stretch (each side)