WOD – Tue, Aug 19

August 19, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility Prep and Activation

10/10 Hand to Hand Wrist Circles

10 Alternating Arm Swings

10 Back Slaps

5/5 World’s Greatest Stretch

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

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1 x Barbell Complex as a Group.

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9:00 EMOM

Minute 1: Cardio Choice

Minute 2: 5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers

Minute 3: “Barbell Complex”

Barbell Complex: 3 High Hang Muscle Cleans + 4 Bradford Press with Lockou t + 5 Barbell Back Squats

“Hulking Out” (12 Rounds for weight)

18:00 EMOM (6 Sets)

Minute 1: Back Squat (based on % of 1RM Back Squat)

Minute 2: 2 Power Cleans + 5 Push Press @ ~70%+ of Push Press 1RM

Minute 3: Rest

*Back Squat Loading

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 80%

Set 6: Max Reps @ 75%
Goal: Complete each lift with quality mechanics and speed building to around 80% on Push Press and tackling 8-10 reps on the Back Squat @ 75%

Score = Load for Each Lift, Keep Note on How many reps on the Max Rep Back Squat you got

RPE: 7–8/10

Stimulus: Absolute Strength + Speed Strength

Primary Objective: Develop absolute strength and strength endurance in both squatting and overhead pressing under moderate fatigue.

Secondary Objective: Hold technical consistency on the Power Cleans, reinforcing our progression there.

Finisher (Checkmark)

4 Sets:

15 Banded Good Mornings

50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

:30 Weighted Wall Sit

Mobility (Checkmark)

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose