WOD – Tue, Jun 25

Announcements

💪 🛑 No Pump Sesh: Following Dates

• 6/21
• 6/28
• 7/12
• 7/19

Monday: Pause Front Squat
Triplet: Pull-Ups + American Kettlebell Swings + Run

Tuesday: Split Jerk
Couplet: Echo + Clean and Jerk

Wednesday: Toe to Bar
Triplet: Wall Balls + Toe to Bar + Burpee Box Jump Overs

Thursday
Wall Walks + Row Calories + Turkish Get Ups + Runs + Sandbag Bear Hug Hold

Friday: Snatch
Triplet: Bar Muscle-Ups + Power Snatch + Double Unders

Saturday:
Team Workout : Waterfall Style:
Row + Push-Ups + Run + Dumbbell Thrusters

Sunday
Deadlifts + Strict Knees to Elbows + Gorilla Rows

CrossFit East River – WOD

Split Jerk (Every 2:00 x 6 Sets
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 70%
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 75%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 80%
Set 4: 1 Split Jerk @ 85%
Set 5: 1 Split Jerk @ 85%
Set 6: 1 Split Jerk @ 85%
)

*For the pause split jerk, hold the dip and catch for 1 second each.

*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight

Quailman (3 Rounds for reps)

9:00 EMOM

min 1: 15/12 Calorie Rows

min 2: Max Clean and Jerk 135/95lb, 61/43kg

min 3: Rest
Stimulus: Barbell Cycling and Conditioning

Strategy: The goal here is to have the row be at a pace that is challenging, but not deadly. We want to hit the row at around 80-85% intensity to allow us 5-10 seconds to walk off and get into the barbell cycling component. The focus shifts here to trying to bring the heart rate down a bit, focus on breathing and hit quality quick singles here about every 4-6 seconds

[Quailman: Levels] (3 Rounds for reps)

Level 2:

9:00 EMOM

min 1: 12/10 Calorie Row

min 2: Max Clean and Jerk 95/65lb, 61/43kg

min 3: Rest

—-

Level 1:

9:00 EMOM

min 1: 10/8 Calorie Row

min 2: Max Hang Power Clean and Push Jerk 65/45lb, 30/20kg

min 3: Rest

Competitor:

9:00 EMOM

min 1: 20/16 Calorie Row

min 2: Max Clean and Jerk 185/125lb, 84/57kg

min 3: Rest

—-

Big Class Variation:

10:00 EMOM

min 1: 15/12 Calorie Row

min 2: Max Clean and Jerk 95/65lb, 61/43kg

min 3: 15/12 Calorie Row

Min 4: Max Clean and Jerk 95/65lb, 61/43kg

Min 5: Rest

—-

Hotel / Travel / Limited Equipment

9:00 EMOM

min 1: 45 second Machine Conditioning

min 2: Max Dual Dumbbell Clean and Jerk 50/35lb, 22.5/15kg

min 3: Rest

PRVN Reset (Checkmark)

8:00 EMOM, For Completion

Minute 1: :45 Elevated Prayer Stretch

Minute 2: :25/:25 Banded Front Rack Stretch

Minute 3: 90/90 Stretch , (Right Side)

Minute 4: 90/90 Stretch (Left Side)

Optional Accessories (Checkmark)

For Quality:

16:00 EMOM

Minute 1 – 8 Tempo Dual Dumbbell Bench Press, Moderate Load

Minute 2 – 8 Tempo Dual Dumbbell Bentover Rows, Moderate Load

Minute 3 – 10 Floor Barbell Skullcrushers

Minute 4 – 10 Reverse Grip Barbell Curls

The tempo for the bench & rows will be a 2 second negative, and 2 second pause at the bottom (bench) or top (rows) each rep.