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)
-Then-
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”:
9-7-5-3-1
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)

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