WOD – Mon, Apr 28
CrossFit East River – WOD
Body Heat + Mobility (4-6 min)
2:00 Row
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:20/:20 PVC Pipe Front Rack Stretch
:30 Extended Plank Reverse Bridge
:20/:20 Active Pigeon Stretch
:30 Down Dog Toe Touch
General Prep (5-7 minutes)
2 Sets: For Quality
9/7 Calorie Row
5 Romanian Deadlifts
5 Tall Muscle Clean
:20 Behind The Neck Elbow Punch Throughs
5 Barbell Good Mornings
5 Front Squats
Specific Barbell Prep (8-10 minutes)
1 Round with Empty Barbell
3 Position Muscle Clean
3 Position Hang Power Clean
2 Position Hang Squat Clean
– Add Loads –
Slow Pull Power Clean
Power Clean
Hang Squat Clean
– Add More Weight –
3-4 Sets Building towards 70%
Power Clean + Hang Squat Clean
Clean (Every 2:00 x 5 Sets
Power Clean + Hang Squat Clean
Complete @ 70-80% of 1RM Clean)
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The focus here is on the technical capacity of the clean and really working to reinforce quality extension through the third pull. Focus on quick feet into the catch with a solid front rack position for Power Clean, then work to reinforce the same technical points moving into the Hang Squat Clean with a little more speed and movement into the catch.
Stimulus: Power and Speed Strength
RPE: 6/10 This should be more focused on feeling snappy and creating technical proficiency before really progressing loads.
Key focus areas:
Keeping the bar close and maintaining a quality front rack position in the catch.
Smooth off the floor and speed through the hips
Modifications:
Consider moving to Hang Power Cleans and Front Squats to develop the clean and then progress the positions in the Front Rack.
If needed move to Dumbbell Cleans for those really limited in the Front Rack positions.
“Bend and Snap” (6 Rounds for time)
Every 3:00 x 4 Sets
15/12 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 135/95lb, 61/43kg
–
Goal: Complete each set in under 2:00 minutes
Cap: 2:30 / set
Primary Objective: Complete each set in under 2:00 minutes
Secondary Objective : Complete the barbell as 11 Deadlifts into an unbroken complex of 1 deadlift + 9 Hang Power Cleans + 6 Front Squats
Stimulus : Barbell Cycling / Lactate Endurance
RPE : 8/10
[Bend and Snap: Levels] (4 Rounds for time)
Level 2:
Every 3:00 x 4 Sets
12/9 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 115/75lb, 52/34kg
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Level 1:
Every 3:00 x 4 Sets
10/8 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 75/55lb, 34/25kg
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Masters 55+:
Every 3:00 x 4 Sets
12/9 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 95/65lb, 43/30kg
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Competitor:
Every 3:00 x 4 Sets
15/12 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 155/105lb, 70/48kg
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Travel / Hotel:
Every 3:00 x 4 Sets
15/12 Calorie Row
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Front Squats
Dumbbells: 2 x 50/35lb, 22.5/15kg
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)
3 Sets: For Quality
8-10 Glute Ham Raises
:15-:20 GHD Supine Hold
100ft (30m) Reverse Sled Drag