WOD – Tue, Oct 1
Announcements
💪 ✌️2 Fast 2 Pumps!
– OG Pump Sesh is Back
AND
– Glutes and Guts adding to the rotation
– Fridays at 5pm
NEW SUNDAY OPEN GYM TIMES:
– 11a
– 12p
CrossFit East River – WOD
Warm-Up
3 Sets, For Quality
1:00 Cardio Choice
5 Inchworm Push-Ups
10 Glute Bridge Band Pull Aparts
20 Bear Plank Shoulder Taps
5/5 Single Leg Kettlebell Clean
Barbell Primer
Barbell Primer (Clean)
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Clean High Pull
– Muscle Clean
– Power Clean
Then add loads, bar should be off the floor now
From the Floor x 2
– Clean Lift Off to Knee
– Slow Clean Pull
– Low Hang Power Clean
– Power Clean
Then Complex @ Real Speed, Building to Starting Loads
—
While building to working loads, build Bench Press to starting loads. Focal points, engagement of lats and mid-back, while locking in feet to floor and utilizing glutes. There will be a small arch in the lumbar spine and space between lumbar and bench.
“Hector”
18:00 EMOM
minute 1: 5 Bench Press 31×1 Tempo
minute 2: Clean Pull + 3 Power Cleans
minute 3: Rest
Bench @ 55-65%
Cleans @ 70%+ of 1RM Power Clean
* Cleans are not TnG
—
Goal: Build to 80-82% on Cleans, while maintaining a strong consistent load across on Bench Press
Primary Objective: Maintaining Tempo on Bench and Positional Speed and Power on Cleans
Secondary Objective: Finish each set of Cleans in under 30 seconds. This means each rep is within 6 seconds of each other for a completed quick single set.
Stimulus: ATP / CP Pathway + Absolute Strength Development
RPE: 6/10
Notes: Today is about building strength and body positions. Lean into the form and tempo today. Chase that first then progress loads second. Do not let you ego get in the way.
Bench Press (Record Heaviest 5 you did for workout)
[Hector: Levels]
Level 1:
18:00 EMOM
minute 1: 8 Bench Press 31×1 Tempo
minute 2: Segmented Clean Deadlift + 5 Hang Power Cleans
minute 3: Rest
Bench @ Light Load, Working on Time Under Tension
Cleans @ Loads that allow for speedy technique and build connection through the middle
—-
Travel / Hotel / Limited Equipment
18:00 EMOM
minute 1: 8 Dual Dumbbell Bench Press @ 31×1 Tempo
minute 2: 9 Dual Dumbbell Deadlift + 6 Dual Dumbbell Power Cleans
minute 3: Rest
Bench @ Challenging Unbroken Loads
Dumbbell Loads: Choice, Challenging
* Cleans are TnG
Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Child’s Pose
Power Clean (Record Heaviest 3 you did for the workout)
Optional Accessories (Checkmark)
4-5 Sets, For Quality
8 Barbell Bent Over Row 21×1 Tempo
4-6 Strict Dips @ 42×1 Tempo
Loads: Choice
Tempo Prescription:
First Number = Eccentric Portion of the Lift
Second Number = Change of Direction or Pause between Eccentric and Concentric
Third Number = Concentric
Fourth Number = Change of Direction or Pause Between Concentric and Eccentric