WOD – Sat, May 10
CrossFit East River – WOD
Body Flow/Loosen Up (3-5 mins)
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps
Warm-Up Game: Rowing Golf (6-8 min)
Partners will alternate Rowing 100m at a time until 1000m is reached on the monitor. The monitor is set open so as not to row directly to 1000m to allow for possible roll over at the 1000m mark.
If the athlete rows and lets the monitor roll to 101m, both athletes must do 1 burpee before the other athlete now rows to 200m. If the athletes row and let the monitor roll to 198m. Then both athletes must do 2 burpees before switching athletes again and continuing this sequence until 1000m. Time ends at 1000m + any rollover burpees that need to be done upon completion.
Specific Prep: (6-8min)
(Empty Barbell)
3 Position Hang Power Clean
5 Front Squats
3 Position Hang Squat Clean
5 Inchworm to Hollow
5 Piked Push-Ups
– Add Loads –
3 Power Cleans
3 Front Squats
3 Squat Cleans
3 Handstand Push-Up Negatives or Box Piked Handstand Push-Ups
3 Squat Cleans (Working Weight)
3 Handstand Push-Ups or modificatoin
Partner Hero WOD “DOM” (Time)
For Time with a Partner
Buy-In: 50/45/40 Calorie Row
—
Then, 10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans
Handstand Push-Ups
—
Cash-Out: 50/45/40 Calorie Row
Barbell: 100/75lb, 45/34kg
Combined on the 50/45/40 calorie row, but each partner must complete 10 cleans, then each partner must complete 10 handstand push-ups and so on down to 1+1. This does not mean all 10 at once, but just that both partners must finish their 10 cleans before moving to 10 handstand push-ups.
Coaching Notes, Strategy, and Goals
Goal time Domain: 17-21min
Time Cap : 25min
Primary Objective: Complete the workout sets on the Cleans and Handstand Push-ups manageable to keep the flow of the workout going and limit total rest time here today.
Secondary Objective: Complete each row evenly and efficiently with bursts of 30 seconds on / 30 seconds off.
Stimulus: Partner Hero WOD! / Leg and Upper Body Pressing Stamina.
RPE: 8/10
[Dom: Levels] (Time)
Level 2:
For Time
Buy-In: 50/45/40 Calorie Row
—
Then, 10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans
Box Piked Handstand Push-Ups
—
Cash-Out: 50/45/40 Calorie Row
Barbell: 95/65lb, 43/30kg
—
Level 1:
For Time
Buy-In: 50/45/40 Calorie Row
—
Then, 10-9-8-7-6-5-4-3-2-1 Reps of:
Hang Squat Cleans
Push Press
—
Cash-Out: 50/45/40 Calorie Row
Barbell: 45/35lb, 20/15kg
—-
Masters 55+:
For Time
Buy-In: 50/45/40 Calorie Row
—
Then, 10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans
Handstand Push-Ups to 2in Riser
—
Cash-Out: 50/45/40 Calorie Row
Barbell: 75/55lb, 34/25kg
Competitor:
Completed Solo as prescribed
—
Travel /Hotel Gym : Solo
For Time
Buy-In: 600m Run
—
Then, 10-9-8-7-6-5-4-3-2-1 Reps of:
Dual Dumbbell Squat Cleans
Handstand Push-Ups
—
Cash-Out: 600m Run
Barbell: 95/65lb, 43/30kg
Mobility
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories
5 Sets:
:20-:30 Wall Facing Handstand Hold
6-8 Hang Clean High Pulls , Moderate loads