CrossFit – Mon, Apr 27
General Warm-Up
2:00 Cardio Choice
10 Bootstrap Squats w/Deep Squat Thoracic Rotation
8/8 Quadruped Hip Circles each direction
8/8 Quadruped Thoracic Rotations / Side
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2 Sets:
5 Barbell Bradford Presses w/lockout
5 Behind the Neck Press in Split
10 Back Squats
5 Jumping Back Squats
Specific Split Jerk Prep
Set 1 — Empty bar x 3-5 Split Jerk, coaching the dip-drive and landing position, pause 2 seconds in catch each rep
Set 2 — 4 Split Jerks @ 40-50%, focus on foot landing timing and overhead lockout
Set 3 — 3 Split Jerks @ 60-65% , building toward opening working weight, confirm footwork is dialed
Primer (After the Split Jerk)
3-4 Sets:
3 Back Squats building to opening weight
8 Wall Balls at prescribed weight and target height
Use this to confirm load and wall ball standard before Love Seat begins.
3 Split Jerk
Start at 75% and build to a heavy 3-rep max across the six sets.)
Athletes should approach the final one to two sets feeling challenged, but technically sound. A true 3RM here is around 85%, with five to ten pounds still available. Do not chase numbers at the expense of positioning — a missed rep or a soft lockout is a signal to hold the weight, not add more.
Modifications:
Level 1: 3 Pause Split Jerk per set — one second pause in the dip, three second hold in the catch. Reduce loading to 60-70% and prioritize foot placement and lockout quality over weight on the bar.
Hotel Gym / Travel: Dumbbell Push Press x 5 reps, heavy, building across sets. Focus on a vertical press path and controlled descent.
10:00 EMOM
Minute 1: 5 Back Squats
Minute 2: 15 Wall Balls
Back Squat @ 70-80%
Wall Balls: 20/14lb, 9/6kg, 10/9ft
Score = Total Load
Record Notes on Wall Balls
Goals: Finish on 5th set at 80% for the Back Squat and hold unbroken wall balls across all 5 minutes
Stimulus: Absolute Strength + Strength Endurance
RPE: 7.5/10
Primary Objective: Maintain unbroken back squats across all five sets with consistent speed on the concentric and control on the eccentric — no grinding.
Secondary Objective: Sustain wall ball mechanics through fatigue — elbows under the ball, full depth, and every rep hitting the target.
Level 2:
5 Back Squats at 70-75% of 1RM
10 Wall Balls at 20/14lb, 9/6kg, 10/9ft
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Level 1:
5 Back Squats, moderate load, controlled tempo 7 RPE
10 Wall Balls at 14/10lb, 6/4kg to 10/9ft
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Masters 55+:
5 Back Squats at 65-70% of 1RM
15 Wall Balls at 14/10lb, 6/4kg to 10/9ft
Competitor:
As prescribed
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Hotel Gym / Travel:
Minute 1: 8 Dumbbell Goblet Squats, heavy
Minute 2: 15 Dumbbell Thrusters, moderate
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.
For Quality:
4 Sets:
8/8 Single Arm Dumbbell Strict Press
12 Banded Face Pulls (Pause 1 sec @ face on each rep)
