WOD – Sun, Aug 10
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Week of 8/3 Programming Overview
- Monday: 1 RM Clean & Jerk, 1RM Front Squat
- Tuesday: Strength: Pullups – WOD: Rowing, Burpees, KBS
- Wednesday: WOD: Deadlifts, Strict Press, DB Step Ups, Sit-Ups
- Thursday: WOD: Bike/Row/Ski Erg, Wall Balls, Double Unders, Wall Walks
- Friday: Strength: Snatch- WOD: Helena
- Saturday: Rowing, Hang Squat Cleans, Burpees, TTB
- Sunday: Hero WOD with Coach Connor
CrossFit East River – WOD
Warm-Up:
2 Sets, For Quality
1:00 Cardio Choice
6 Alternating Box Step-Ups
6 Box Jumps
10 Scapular Push-Ups + 10 Plank Shoulder Taps
8 Dumbbell Bent Over Rows
8 Dumbbell Strict Press
—
Then Take the Barbell to the Rack and Let Athletes Start building towards 3RM Bench Press
Bench Press (0:00 – 10:00
Establish a 3RM Bench Press
From 10:00 – 12:00 : Rest
@ 12:00 Complete 5 Reps @ 85% of 3RM
@ 14:00 Complete 10 Reps @ 75% of 3RM)
Focus: Absolute Strength and Strength Endurance
Cues: Root through the floor with your feet, pull the bar to the body and press through your midback.
Modifications:
We can adjust to Close Grip Bench Press, Incline Bench Press, or even a Landmine Press as quality modifications for the day. Alternatively limiting the range of motion through a floor press or dumbbell bench would be a great modification for the day.
“The Shaggin’ Wagon” (AMRAP – Rounds and Reps)
10:00 AMRAP
10 Box Jumps (Step-Down)
15 Dumbbell Push Press
20 Renegade Rows
Dumbbells @ 2 x 50/35lb, 22.5/15kg
Box Height: 24/20in
Score: Total Rounds + Reps
Goal: 3.5–5 Rounds
Stimulus: Muscular Stamina + Endurance
RPE: 8/10
Primary Objective: Push the pace on the Dumbbell Movements with the goal of staying unbroken.
Secondary Objective: Maintain even pacing across all rounds today.
[The Shaggin Wagon: Levels] (AMRAP – Rounds and Reps)
Level 2:
Dumbbells @ 2 x 35/25lb, 15/12kg
Box Height: 24/20in
Level 1:
10:00 AMRAP
10 Alternating Box Step-Ups
15 Dumbbell Push Press
20 Renegade Rows
Dumbbells @ 2 x 25/15kg
Box Height: 24/20in
Masters 55+:
Dumbbells @ 2 x 30/20lb, 14/9kg
Box Height: 24/20in
Competitor:
Day Off
Travel / Hotel:
As prescribed
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 (Checkmark)
4 Sets: for Completion
10-15 Dumbbell Hammer Curls
20 Dumbbell Reverse Fly’s
10-15 Push-ups
20 Banded Tricep Extension
Oscar (AMRAP – Rounds)
AMRAP in 23 minutes
9 Devil Presses (2×40/25 lb)
20 Alternating Dumbbell Lunges (2×40/25 lb)
9 Dumbbell Push Presses (2×40/25 lb)
20 Sit-Ups