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07. Apr
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CrossFit WOD, April 7, 2022

4-7-22

Warm-up
1.Banded 7s – perform 7 reps of each movement

2.
3 sets:
10 Barbell Front Rack Step Ups
10 Dumbbell Tempo Sumo Deadlifts (3 second descent, explode up) (Medium Heavy)
10 Dumbbell Chinese Row (heavy)

3. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
10 Single Arm Suitcase Deadlifts (each side) (moderate)
15 Banded Good Mornings
0:20 Side Plank (each side)
150m Jog

Bench Press (5 x 5 )
Bench Press 5-5-5-5-5
5 Bench Press (heavy) @ 7/10 RPE
30 Second AMRAP of Push Ups

5 Bench Press (heavy) @ 75%
30 Second AMRAP of Push Ups

5 Bench Press (heavy) @ 80%
30 Second AMRAP of Push Ups

5 Bench Press (heavy) @ 85%
30 Second AMRAP of Push Ups

5 Bench Press (heavy) @ 90%
30 Second AMRAP of Push Ups

E2MOM

Scoring: Load

Metcon (AMRAP – Reps)
I Will Survive
45:00-60:00

AMRAP 15 Minutes
5-10-15-20-25….
Deadlifts (275/185) or (225/155)
200m-400m-600m-800m-1000m….
Run

Scoring: Reps

Athletes Notes

TARGET SCORE
Every 10m of running counts as 1 rep

Target Reps 375+ reps (through the 1000m run)

Minimum Reps before scaling: 250 reps (through the 800m run)