WOD – Mon, Jun 23
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🆕 Bring a Friend for Free – Saturdays at 9AM!
We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link
Got more than one guest in mind? Just give Meg or Connor a heads-up!
CrossFit East River – WOD
General Prep
2 Sets:
200m Run
10 Tempo Air Squats 31×1
10 Deep Lunge Mountain Climbers
:30 Down Dog Calf Gas Pedals
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
Specific Barbell Prep
2 Sets:
3 Tall Muscle Cleans
3 Front Squats
3 Hang Power Cleans
3 Hang Squat Cleans
3 Paused Front Squats (:01 pause)
Then Add loads and Build to ~60–65% for Set 1 of complex
Clean (Every 2:30 x 5 Sets
2 Squat Cleans
3 Paused Front Squats
Set 1: 65%
Set 2: 70%
Set 3: 70%
Set 4: 75%
Set 5: 75%
% is Based on 1RM Squat Clean)
* Hold the bottom of each front squat for 1 full second with no movement. You may drop the bar after the first squat clean, but rest no more than 10 seconds.
Goal: Clean and technical squat clean reps, followed by solid positions in the pause front squats.
Stimulus: Front Rack Stability and Strength / Technical Strength in the Clean
Cues:
Patience to the knee, speed through the hips.
Push up on the bar out of the Front Squat.
Modifications:
We can move to Power Cleans, Hang Power Cleans, or even Dumbbell Power Cleans today.
If needed, move to Power Cleans + Back Squats if the front rack positioning is the biggest issue for athletes today.
Level 1 + Masters 55+:
2 Power Cleans + 3 Pause Front Squats
“Meat Sweats” (Time)
For Time:
200m Run
5 Front Squats
200m Run
10 Front Squats
200m Run
15 Front Squats
200m Run
20 Front Squats
Barbell 135/95lb, 61/43kg
Goal: 6-9 min
Time Cap: 12 minutes
Stimulus: Pacing Under Fatigue / Leg Endurance
RPE: 8/10
Primary Objective: Maintain composure and barbell control as volume builds
Secondary Objective: Keep run pace consistent to preserve front squat quality
[Meat Sweats: Levels] (Time)
Level 2:
Barbell: 95/65lb, 43/30kg
Level 1:
Goblet Squats @ 53/35lb, 24/16kg
Masters 55+
Barbell: 75/55lb, 34/25kg
Competitor:
155/105lb, 70/48kg
Travel / Hotel:
Dumbbell Front Squats @ 2 x 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
Optional Accessories (Checkmark)
4 Sets, For Quality
10 Hollow Rocks
10 V-Ups
10 Russian Twists
:10 second Hollow Hold