WOD – Sun, Nov 24

November 24, 2024Uncategorized

CrossFit East River – WOD

Warm-Up:

2:00 Cardio Choice

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3 Sets, For Quality

10 Romanian Deadlifts

8 Tall Muscle Cleans

8 Hang Power Cleans

8 Inchworm Walk-Out to Hollow

20 Bear Plank Shoulder Taps

1 Wall Walk + 10 sec Scapular Elevations

“J.T. Carrying Elizabeth” (Time)

For Time

21 Handstand Push-Ups

21 Power Cleans

21 Push-Ups

*200ft (30m) Farmers Carry

Rest 1:00

15 Handstand Push-Ups

15 Power Cleans

15 Push-Ups

*200ft (30m) Farmers Carry

Rest 1:00

9 Handstand Push-Ups

9 Power Cleans

9 Push-Ups

*200ft (30m) Farmers Carry

Power Cleans: 135/95lb, 61/43kg

Farmers Carry: 70/53lb, 32/24kg
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Goal: 15:00-20:00

Time Cap: 25:00

Stimulus: Upper Body Pressing and Grip Stamina / Posterior Chain

RPE: 8/10

Primary Objective: Maintain sets of 3-5 reps of all movements across

Secondary Objective: Keep the Farmers Carry Unbroken

[J.T. Carrying Elizabeth: Levels] (Time)

Level 2:

Box Pike Handstand Push-Ups

Power Cleans: 95/65lb, 43/30kg

Farmers Carry: 53/35lb, 24/16kg

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Level 1:

Kneeling Box Pike Handstand Push-Ups

Or Strict Press

Hang Power Cleans: 75/55lb, 34/25kg

Farmers Carry: 44/26lb, 20/12kg

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Masters 55+:

Handstand Push-Ups 2’’ Riser

Power Cleans: 95/65lb, 43/30kg

Farmers Carry: 53/35lb, 24/16kg

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Big Class Option

As prescribed, Can start on delay or different stations for the Farmers Carry

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Travel / Hotel / Limited Equipment:

Sub Dumbbell Power Cleans and Traditional or Bench Dips

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

3-4 Sets, For Quality

5 Segmented Clean Grip Deadlifts

8-10 Dumbbell Cuban Rotations

15 Banded Face Pulls