WOD – Mon, Aug 19
Announcements
💪 🛑 Pump Sesh Paused For The Summer:
- Will have one here and there
MF SUMMER COMP REGISTRATION LINK
CrossFit East River – WOD
General Warm-Up
2 Sets, Rotating Stations (5:00)
30 seconds @ Each Station
15 seconds Transition between
– Jump Rope
– Extended Reverse Plank Bridge
– Deep Squat with Thoracic Rotation
Barbell Primer
(Coach Led)
3-4 Sets
High Hang High Pull + High Hang Muscle Snatch + Overhead Squat
Hang Snatch High Pull + Hang Power Snatch + Overhead Squat
Low Hang Squat Snatch + Snatch Balance
Then …
Hit the 3 Pos Snatch with Light Loads as written and start working up to prescribed starting weight
Snatch (Every 2:00 x 5 Sets
3 Position Squat Snatch
Set 1: 65%
Set 2: 70%
Set 3: 70%
Set 4: 75%
Set 5: 75%
*High Hang, Low Hang, Floor)
Commodus (Time)
For Time
12-9-7 Devils Press
*75 Double Unders
Load: 50/35lb, 22.5/15kg
Goal: 6:00-8:00
Time Cap: 12:00
Stimulus: Sprint Couplet / Interference
RPE: 8/10
Primary Objective: Complete each set of Devils Press in minimal sets and minimal rest between sets. This is the primary movement focus for the day.
Secondary Objective: Maintain unbroken Double Unders
[Commodus: Levels] (Time)
Level 2
Load: 35/25lb, 15/12kg
*50 Double Unders
—-
Level 1:
For Time
9-7-5 Devils Press
*100 Single Unders
Load: 50/35lb, 22.5/15kg
—-
Masters 55+:
Load: 30/20lb, 14/9kg
*50 Double Unders
—
Competitor / Rx+:
For Time
15-12-9 Devils Press
*100 Double Unders
Load: 50/35lb, 22.5/15kg
—-
Big Class Option
For Time
18-14-10 Alternating Single Arm Devils Press
*75 Double Unders
Load: 50/35lb, 22.5/15kg
—-
Travel / Hotel / Limited Equipment
As prescribed
Mobility
PRVN Recovery #7
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 Accessory Work (Checkmark)
For Quality:
6 Sets
:15 Parallette L-Sit
6/6 Single Leg Hip Thrusts , Moderate Load
-rest :30 b/t sets-
Place a dumbbell or sandbag on your lap for the hip thrusts.