WOD – Fri, May 23
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Week of 5/19 Programming Overview
- Monday: Strength: Back Squats – WOD: Step Ups, V-Ups, Goblet Squats, Double Unders
- Tuesday: WOD: Rowing, Burpees, Running
- Wednesday: Strength: Deadlifts – WOD: DT (Deadlifts, Hang Power Cleans, Push Jerk)
- Thursday: Strength: Snatches – WOD: Overhead Squats, Pullups
- Friday: Strength: Bench – WOD: Rowing, Pushups, TTB
- Saturday: Partner WOD Alert**** Rowing, DB Snatch, Burpee Box Jump Overs
- Sunday: No Hero WOD Since Memorial Day MURPH
CrossFit East River – WOD
Bench Press (Every 2:00 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%)
% of Bench Press
Key focus areas:
Press through the floor with your feet
Flex your glutes
Imagine pulling the bar down and engaging your mid back on the press.
Modifications:
We could move to a Barbell Floor Press or Dual Dumbbell Bench Press for the day. Both can help with any type of shoulder impingement issues.
“We’re Not Worthy” (5 Rounds for reps)
5 Sets
2:00 AMRAP
15/11 Calorie Row
15/10 Push-Ups
– Max Toes to Bar in Remaining Time
Rest 1:00 b/t sets
Goal : Complete 8+ Toes to Bar each set
Stimulus : Upper Body Density and Midline Stamina
RPE : 8/10
Primary Objective : Complete the buy-in work of the Bike and Push-Ups in under 90 seconds
Secondary Objective: Work to have the toes to bar completed in 1-2 big sets to finish off each 2:00 AMRAP.
[We’re Not Worthy: Levels] (5 Rounds for reps)
Level 2:
5 Sets
2:00 AMRAP
15/11 Calorie Row
10/7 Push-Ups
– Max Toes to Bar in Remaining Time
Rest 1:00 b/t sets
Level 1:
5 Sets
2:00 AMRAP
12/9 Calorie Row
10/7 Elevated Push-Ups
– Max Kipping Knee Raises in Remaining Time
Rest 1:00 b/t sets
Masters 55+:
5 Sets
2:00 AMRAP
12/9 Calorie Row
10/7 Push-Ups
– Max Toes to Bar in Remaining Time
Rest 1:00 b/t sets
Competitor:
5 Sets
2:00 AMRAP
18/13 Calorie Row
16/12 Push-Ups
– Max Toes to Bar in Remaining Time
Rest 1:00 b/t sets
Travel / Hotel:
5 Sets
2:00 AMRAP
200m Run
15/10 Push-Ups
– Max V-Ups in the Remaining Time
Rest 1:00 b/t sets
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Optional Accessories (Checkmark)
3 Sets: For Quality
10-12 Floor Dumbbell Pull-Overs
10-12 Floor Dumbbell Skull Crushers
:30/:30 Standing Paloff Press Hold