WOD – Sun, Jul 7
CrossFit East River – WOD
Warm-Up (No Measure)
3 Sets, For Quality
1:00 Cardio Choice
6/6 Kettlebell Windmill
2 Wall Walks + :10sec Nose to Wall Ho ld
6/6 Single Arm Ring Row s
10 Ring V-Out s
Bench Press (Every 2:00 x 5 Sets
2 Tempo Bench Press + 3 Bench Press
)
*For the tempo reps you will maintain a 3 second descent and 1 second pause on the chest.
Start at ~60% of your 1RM and build to an RPE 8 for the day (leave 2-3 reps in t
Truck Bed (Time)
5 Rounds for Time
15/10 Calorie Echo Bike
5/5 Single Arm Dumbbell Hang Clean and Jerk
15/10 Push-Ups
Dumbbell: 50/35lb, 22.5/15kg
–
Goal: 8:00-11:00
Time Cap: 13:00
Stimulus: Shoulder Stamina / Muscular Endurance
RPE: 8/10
Primary Objective: Complete each round in under 2:00 minutes
Secondary Objective: Maintain unbroken Dumbbell Hang Clean and Jerks as well as the Push-Ups
[Truck Bed: Levels] (Time)
Level 2:
5 Rounds for Time
12/9 Calorie Echo Bike
5/5 Single Arm Dumbbell Hang Clean and Jerk
10/8 Push-Ups
Dumbbell: 35/25lb, 15/12kg
—-
Level 1:
5 Rounds for Time
10/7 Calorie Echo Bike
5/5 Single Arm Dumbbell Hang Clean and Jerk
10/8 Band Assisted Push-Ups
Dumbbell: 25/15lb, 12/7kg
—-
Masters 55+:
5 Rounds for Time
12/9 Calorie Echo Bike
5/5 Single Arm Dumbbell Hang Clean and Jerk
10/8 Push-Ups
Dumbbell: 30/20lb, 14/9kg
—-
Competitor:
Day Off, but if you choose to do this workout, move to a 70/50lb, 32.5/22.5kg Dumbbell
—
Big Class Option
5 Rounds for Time
10/7 Calorie Echo Bike
5/5 Single Arm Dumbbell Hang Clean and Jerk
10 Air Squats
15/10 Push-Ups
Dumbbell: 50/35lb, 22.5/15kg
—
Hotel Gym / Travel / Limited Equipment
5 Rounds for Time
20 Alternating Jumping Lunges
5/5 Single Arm Dumbbell Hang Clean and Jerk
15/10 Push-Ups
Dumbbell: 50/35lb, 22.5/15kg
PRVN Recovery #7 (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Optional Accessories (Checkmark)
For Quality:
5 Sets
:15 Hanging L-Sit
-:15 rest-
:30 Sorenson Hold
-:30 rest-
:30/:30 Side Plank Hold
-:30 rest-