WOD – Mon, Oct 7
Announcements
Monday: Segmented Deadlift + Vertical Jump
500m Row Time Trial
Tuesday
Triplet: Burpee Bar Muscle-Ups + Box Jump Overs + Single Arm Dumbbell Clean and Jerk
Wednesday
3RM Front Squat
Triplet: Run + Front Squat + Wall Walk + Run
Thursday
Tempo Strict Press
Turkish Get-Ups + GHD Sit-Ups + Push-Ups + Paloff Press
Friday
Power Snatch Cycling
Row + Power Snatch + Lateral Burpees + Strict Pull-Ups
Saturday
Touches on Toe to Bar and Dumbbell Bench Press Technique
Chipper: Double Undrers + Dumbbell Bench Press + Toe to Bar + Wall Balls
Sunday
Run + Row , Run + Ski, Run + Bike
CrossFit East River – WOD
Warm-Up
3:00 Rowing Form Work
– Arms Only
– Arms and Body
– Legs and Body
– Half Strokes (Focus on Press and Pull Connection)
– Full Strokes (Focus on Catch, and drive through legs, body and lats, then finish with the arms)
into..
30 second Alternating Dead-Bug Heel Taps
30 second Bird-Dogs w/1 sec pause
:30/:30 second Side Plank
into..
3 Sets
5 Romanian Deadlifts
5/5 Staggered Stance Good Mornings
5 Jumping Back Squats
Deadlift (Strength
Every 2:30 x 5 Sets
4 Segmented Deadlifts @ 70%
*3 Seated Vertical Jumps after each set
)
–
Extra Instructions
% is Based on 1RM
The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps. For the
500m Row (Time)
Max Effort 500m Row
—
Goal Time Domain: AFAP
Time Cap: 3 minutes
Primary Objective: Complete as fast as possible
Secondary Objective: Keep the Pace after the 1:00 Mark
Stimulus: Sprint Conditioning
RPE: 10/10* TEST
Mobility
PRVN Recovery #9
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 Accessories (Checkmark)
16:00 EMOM, For Quality
Minute 1 – 15 Weighted GHD Hip Extensions
Minute 2 – 6/6 Half Kneeling Perpendicular Medball Throw
Minute 3 – :40 GHD Russian Twist
Minute 4- Rest
Perform all movements at a moderate weight/height across.