WOD – Fri, Jul 12
Announcements
💪 🛑 Pump Sesh Paused For The Summer:
- Will have one here and there
CrossFit East River – WOD
Warm-Up (No Measure)
3:00 Cardio Choice
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2 Sets
:30 Foam Roll Thoracic Extension
:30 Extended Reverse Plank Bridge
8/8 Quadruped Thoracic Rotations
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3 Sets
Back Rack Jump to Split
BTN Press in Split
Jerk Recovery, Front Foot Step Back First
Split Jerk + Recovery
Can add light loads to the specific barbell prep if necessary
Split Jerk (Every 2:00 x 6 Sets
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 73%
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 78%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 83%
Set 4: 1 Split Jerk @ 88%
Set 5: 1 Split Jerk @ 88%
Set 6: 1 Split Jerk @ 88%)
*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.
Pantera (AMRAP – Rounds and Reps)
10:00 AMRAP
2 Power Clean
4 Push Press
8 Chest to Bar Pull-Ups
Barbell: 185/125lb, 84/57kg
—
Goal: ~8+ Rounds
Stimulus: Push Pull / Power Output
RPE: 7/10
Primary Objective: Complete the barbell complex and chest to bar unbroken
Secondary Objective: Maintain as close to 1:00 / round as possible
[Pantera: Levels] (AMRAP – Rounds and Reps)
Level 2:
10:00 AMRAP
2 Power Clean
4 Push Press
8 Pull-Ups
Barbell: 155/105lb, 70/48kg
—
Level 1:
10:00 AMRAP
2 Hang Power Clean
4 Push Press
8 Jumping Pull-Ups
Barbell: 75/55lb, 34/25kg
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Masters 55+
10:00 AMRAP
2 Power Clean
4 Push Press
8 Pull-Ups
Barbell: 95/65lb, 43/30kg
—
Competitor:
10:00 AMRAP
2 Power Clean
4 Push Press
8 Chest to Bar Pull-Ups
Barbell: 205/145lb, 93/66kg
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Big Class Option
As prescribed
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Hotel Gym / Travel / Limited Equipment
10:00 AMRAP
8 Dual Dumbbell Power Clean
8 Dual Dumbbell Push Press
8 Pull-Ups
Load: 50/35lb, 22.5/15kg
PRVN Recovery #9 (Checkmark)
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 Accessores (Checkmark)
For Quality:
4 Sets
15 Banded Hip Thrust
5/5 Rear Foot Elevated Single Leg Deadlift , Moderate Load
5/5 Crossover Box Step Ups , Light Load
Pick a height for the crossover box step up that puts you 4-6 inches ABOVE parallel, and focus on engaging the glute & posterior hip on the working leg.