WOD – Tue, Sep 23
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Body Heat and Mobility
:30/:30 Active Pigeon Stretch
:30/:30 Samson Lunge
:15/:15 PVC Front Rack Mobility
:30/:30 Band-Assisted Lat Stretch
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General Warm-Up
2 Sets: For Quality
8 Barbell Romanian Deadlifts
8 Tall Muscle Cleans
8 Scapular Pull-Ups
8/8 Single Arm Ring Rows
10 Alternating Down Dog Toe Touches
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Barbell Primer:
*Empty Barbell
2 Sets
Clean Deadlift
Hang Clean High Pull
Hang Power Clean
Low Hang Power Clean
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3 Sets:
Clean Deadlift
Hang Power Clean
Power Clean
*Building to starting loads
“Amarillo by Morning” (10 Rounds for weight)
Clean Complex + High Box Jumps
20:00 EMOM
minute 1: Clean Complex
minute 2: 5 High Box Jumps
Clean Complex =
Clean Deadlift + Hang Power Clean+ Power Clean
*Starting @ 60% of Power Clean and increasing to a heavy for the day
Box Jumps: Choice on height. Looking for a challenging set
Goal: Build to 90% of 1RM Power Clean
Score: Max Load
Stimulus: Speed, Power, Coordination / Anaerobic
RPE: 7/10
Primary Objective: Build to a technical heavy for the day
Secondary Objective: Challenge yourself on the Box Jumps
[Amarillo by Morning: Levels] (10 Rounds for weight)
Level 2:
Can drop the bar after the hang
power clean
–
Level 1:
20:00 EMOM
minute 1: Clean Complex
minute 2: 10 Alternating Box Step-Ups
Clean Deadlift + 3 Hang Power Cleans @ 6
RPE
–
Masters 55+:
Can drop the bar after the hang
power clean
–
Competitor:
As prescribed
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Hotel / Travel:
20:00 EMOM
minute 1: Dumbbell Clean Complex
minute 2: 10 Bench Jump Overs
Dumbbell Clean Complex =
3 Dumbbell Clean Deadlift +
2 Dumbbell Hang Power Clean+
1 Dumbbell Power Clean
Gymnastics Strength (Checkmark)
Every 2:00 x 5 Sets
5-7 Strict Pull-Ups
10 Dumbbell Floor Pull-Overs
For those that have the ability, let’s look to add loads to the pull-ups today. For those that are challenged by pull-ups lets look to add band tension, move to a jumping pull-up + eccentric, or even just move to challenging ring rows to create quality strength building session here to finish off the day.
Mobility (Checkmark)
PRVN Mobility #4
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch
1:00 Saddle Pose