WOD – Mon, Jun 24
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
Warm-Up (No Measure)
400m Run
–
:30/:30 Couch Stretch
:60 Alternating Active Pigeon Stretch
:30/:30 Active Scorpion Stretch
:60 Alternating Crucifix Stretch
–
2 Sets
10 Russian Kettlebell Swings
5 Pause Goblet Squats + 5 Goblet Squats
10 Bar Kip Swings
10 Alternating Lateral Lunges
Paused Front Squat (Take 10:00 minutes
Work up to a Heavy Pause Front Squat (2 sec)
)
Front Squat (2 Rounds for weight)
3 Front Squats @ 85-90% of Heavy for the Day
5 Front Squats @ 80% of Heavy for the Day
*No Pause on the Drop Sets
Rocket Power (Time)
3 Rounds for Time
20 Pull-Ups
20 American Kettlebell Swings 53/35lb, 24/16kg
400m Run
Time Domain: 11:00-15:00
Time Cap: 18:00
–
Stimulus: Muscular Endurance / V02 Max
RPE: 9/10
Primary Objective: Complete each round of the workout in under 5 minutes
Secondary Objective: Even pacing across all 3 rounds
Strategy: Start off on the pull-ups and kbs conservatively with the approach to break early to save grip and forearms with the knowledge that towards round 3 the arms will be very fatigued and the pull-ups will be exponentially harder to hang onto. The best plan is quick short sets, manageable rest periods and maintaining pace on the run somewhere between 2-5k run pace.
[Rocket Power: Levels] (Time)
Level 2
3 Rounds for Time
12 Banded Strict Pull-Ups
20 American Kettlebell Swings 44/26lb, 20/12kg
400m Run
—-
Level 1:
3 Rounds for Time
12 Jumping Pull-Ups
20 Russian Kettlebell Swings
400m Run
Load: Choice
—-
Masters 55+:
3 Rounds for Time
10 Strict Pull-Ups
20 Russian Kettlebell Swings 53/35lb, 24/16kg
400m Run
—
Competitor / Rx+:
3 Rounds for Time
25 Pull-Ups
25 American Kettlebell Swings 53/35lb, 24/16kg
400m Run
—-
Big Class Option
As prescribed
—-
Travel / Hotel / Limited Equipment
As Prescribed
May sub Dual Dumbbell Hang Snatch with 2×25/15lb, 12/7kg
PRVN Reset (Checkmark)
1-3 Sets, For Completion
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
1:00 Seated Straddle , alternate touching your toes at a comfortable pace
Optional Accessories (Checkmark)
4 Sets, For Completion as a superset
6/6 F ront Rack Box Step Ups
7/7/7 Prone I-Y-T with 2.5-5 lb Plates
*Pick a box height that puts you right around parallel on the step up, and a load that allows you to focus on controlling the negative and not over utilize the non working foot for a push off.
* This will be 7 reps at each position for a total of 21 reps