WOD – Mon, Sep 15
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Body Heat and Mobility
500m Row
:30/:30 World’s Greatest Stretch
5/5 Open Book Thoracic Rotations
:20 Wrist Circles (each direction)
General Warm-Up
2 Sets: For Quality
6 Tall Muscle Cleans
6 Barbell Good Mornings
6 Quarter Squat Reactive Jumps
6 Box Jumps
Barbell Primer
3-4 Sets:
Clean Lift Off
Clean Pull
2-3 TnG Power Cleans *Focusing on cycling patterns and form
Start with light weight on the barbell and build to starting loads
Power Clean (Weightlifting Variable Reps & Sets)
Modifications:
Not Touch and Go Reps on the 3s and 2s
Adjust to Hang Power Cleans
Move to Dumbbell Power Cleans for Front Rack Mobility Concerns
“Enter Sandman” (Time)
For Time:
500/450m Row
15 Power Cleans
30 Box Jump Overs
15 Power Cleans
500/450m Row
Barbell: 135/95lb, 61/43kg
Box Height: 24/20in
Time Domain: 7:00–11:00
Time Cap: 15:00
Score: Time to complete
Stimulus: Posterior Chain / Power Output Chipper
RPE: 9/10
Primary Objective: Complete the entire workout in under 10:00.
Secondary Objective: Finish each set of 15 power cleans in under 1:00.
Mobility (Checkmark)
PRVN Mobility #3
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
Optional Accessories (Checkmark)
3 Sets, For Quality
8/8 Front Rack Bulgarian Split Squat
8 Romanian Deadlifts 3311 Tempo
10/10 Single Leg Hip Extensions