Warmup
3-5 min monostructural activity
-Then-
Foam roll 10-15 Passes on each body part
-Lats
-Upper back/thoracic spine
-Triceps and delts
-Quads
-Calf and achilles
-Then-
20 Wrist circles in each direction
20 Elbow circles in each direction
20 Arm circles in each direction
30s Doorway shoulder stretch each arm
30s Bottom of the squat
30s Front rack stretch each
-Then-
2 Rounds:
5 Deadlift
5 Power clean
5 Bench press
Workout Notes
Reps: High
Duration: Long
Goal Times: 13-18 min. Scale weights a needed.
Workout
CrossFit.com “Linda”
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Clean, 0.75x bodyweight
Scale
CrossFit.com “Linda”
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, .75x bodyweight
Bench Press, .5x bodyweight
Clean, 0.25x bodyweight
*Make further scales as needed to hit the goal times
Substitutions
Substitute double or single dumbbell / kettlebell / bag for all movements if you have low equipment. Perform floor press if you have no bench or do regular push ups instead
Accessory
3 Rounds for quality
10 Dumbbell front raise
10 Dumbbell fly
10 Dumbbell side raise
DB/KB or a bag
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