WOD – Mon, Jul 1

July 1, 2024Uncategorized

Announcements

💪 🛑 No Pump Sesh: Following Dates

6/21
6/28
7/12
7/19

CrossFit East River – WOD

Warm-Up (No Measure)

2:00 Cardio Choice

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1:00 Foam Roller Thoracic Spine Extension

:30/:30 Kettlebell Hip Shift

:30/:30 Couch Stretch

–

3 Sets, For Quality

5 Inchworm Push-Ups

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

Squat Clean (10:00 EMOM
2 Reps @ 70-80% of 1RM)

Line Change (Time)

For Time:

4 Sets

5 Power Clean

5 Hang Squat Clean

20 Lateral Burpees

Rest 1:30 between sets

Barbell: 135/95lb, 61/43kg

*You will perform the work in reverse order on rounds 2 & 4, meaning you will start those intervals with the burpees.
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Goal: 1:45-2:15

Time Cap: 18:00

Score: Total Working Time

Stimulus: Barbell Cycling / Muscular Endurance

RPE: 9/10

Primary Objective: Complete each set in Sub 2:30

Secondary Objective: Complete each set of Cleans unbroken

[Line Change: Levels] (Time)

Level 2

For Time:

4 Sets

5 Power Clean

5 Hang Squat Clean

15 Lateral Burpees

Rest 1:30 between sets

Barbell: 95/65lb, 43/30kg

—-

Level 1:

For Time:

4 Sets

10 Hang Power Cleans

10 Lateral Burpees

Rest 1:30 between sets

Barbell: 65/45lb, 30/20kg

—-

Masters 55+:

For Time:

4 Sets

5 Power Clean

5 Hang Squat Clean

15 Lateral Burpees

Rest 1:30 between sets

Barbell: 95/65lb, 43/30kg

—

Competitor / Rx+:

Barbell: 155/105lb, 70/52kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

For Time:

4 Sets

5 Dumbbell Power Clean

5 Dumbbell Hang Squat Clean

20 Lateral Burpees

Rest 1:30 between sets

Dumbbells: 50/35lb, 22.5/15kg

PRVN Reset (Checkmark)

1-2 Sets for Quality

:20/:20 Couch Stretch

5 Nordic Squats

:30 Child’s Pose

5/5 Bird Dogs

:20/:20 Iron Cross Stretch

Optional Accessories (Weight)

4 Sets

4 Clean Pulls with 3 sec Eccentric @ 90-95%

3 Broad Jumps, For Distance

Rest as needed between sets