WOD – Fri, May 31
CrossFit East River – WOD
Warm-Up (Checkmark)
2 Sets (6:00 minutes)
10/10 Quadruped Adductor Rock Backs
30/30 sec Couch Stretch
30/30 sec Pigeon Pose
3 Sets, For Quality (6:00 minutes)
10 Bootstrap Squats
5 Tall Muscle Cleans
5 Tall Power Cleans
10 Back Rack Cossack Squats
5 Barbell Squat Jumps
Back Squat (Every 3:00 for 15:00 minutes
5 Back Squats @ 75%+
+
3 Seated Box Jumps to High Box.)
We should be working with loads from 75-87%+ on the barbell today with the goal of building to a true heavy 5 for the day. Challenge the height on the box, but of course to just a safe height. We are looking to really hit extension well and develop power.
Closer to the Sun (Time)
3 Rounds for Time
15 Power Clean
21-15-9 Toe to Bar
15 Thrusters
21-15-9 Bar Facing Burpees
Load: 115/75lb, 52/35kg
Goal: 9:00-12:00
Time Cap: 15:00
Primary Objective: Complete the workout in the fastest overall time
Secondary Objective: Remain unbroken on the Toe to Bar and Thrusters
Stimulus: Barbell Conditioning / Anaerobic Threshold
RPE: 9/10
[Levels: Closer to the Sun] (Time)
Level 2:
Alternating Toe to Bar for Toe to Bar
Load: 95/65lb, 43/30kg
—
Level 1:
15 Hang Power Clean
21-15-9 Hanging Knee Raises
15 Thrusters
21-15-9 Burpees
Load: 45/35lb, 20/15kg
—
Masters 55+
Load: 75/55lb, 34/25kg
—
Competitor:
As prescribed
—
Big Class Option
Sub Lateral Burpees for Bar Facing Burpees
—
Hotel Gym / Travel / Limited Equipment
3 Rounds for Time
15 Dumbbell Power Clean
21-15-9 V-Ups
15 Dumbbell Thrusters
21-15-9 Dumbbell Facing Burpees
Load: 50/35lb, 22.5/15kg
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
For Completion:
20:00 EMOM
Minute 1 – 12 Plate Seated Calf Raise , Light Load Smooth Tempo
Minute 2 – 12 Dual Kettlebell RDL, Moderate Load
Minute 3 – 15 Lying Band Knees to Chest (green band)
Minute 4 – :50 Seconds Glute Bridge Hold
Minute 5 – Rest