WOD

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CrossFit 20250624

LINDA

Core Strength Month

CrossFit 20250624

(No Results Tracked)
WARM-UP:
200m walk
AMRAP x 3mins
20 mountain climbers
10 air squats
10 push-ups

WOD REVIEW & WARM-UP:
1 set each partner:
10 empty bar bench presses

3-4 sets:
3-5 deadlifts
3-5 bench presses
3 squat cleans
– Take turns with a partner
– Add load to each barbell each round to build to workout weight
– Use workout variations of each movement

BENCHMARK WOD 'LINDA'
Rx:
STIMULUS 15:00-30:00

10-9-8-7-6-5-4-3-2-1 reps, rounds for time:
1.5 Body Weight Deadlifts
1.0 Body Weight Bench Presses
.75 Body Weight Cleans (Power or Squat)

Rx2
1.0 BW Deadlifts
.75 BW Bench Press
.50 BW Cleans

Rx3
135/95 Deadlift
95/65 Bench Press
75/55 Cleans

MODIFICATIONS:
-Modified rep scheme: 8-7-6-5-4-3-2-1
-Choose a deadlift load that allows for unbroken reps through all rounds
-Choose a bench press load that allows for all rounds in 1-2 sets
-Choose a squat clean load that allows for touch-and-go reps or quick singles

STIMULUS NOTES:
Time cap 32:00
Unbroken deadlifts
Bench presses in 1-2 sets
Squat cleans in less than 1:30; touch-and-go reps or quick singles

STRETCHING:
:30 doorway pec stretch/side
1:00 table-top stretch