WOD – Mon, Oct 6
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CrossFit East River – WOD
Warm-up (Checkmark)
Mobility, Body Heat, and Activation
25/20 Calorie Row @ Easy Pace
:30 Alternating Overhead Tricep / Lat Stretch
:30 Childs Pose
:20 Extended Plank Reverse Bridge
8/8 Quadruped Thoracic Rotations
General Prep
3 Sets: For Quality
12/9 Calorie Echo
9 Kettlebell Swings (Set 1: Russian, Set 2: American)
6 Inchworm Push-Ups
3 High Box Jumps *Building Height
Barbell Primer
2 Sets w/ Empty Barbell
High Hang Power Clean
Hang Power Clean
Low Hang Power Clean
–
3-4 Sets: with light to moderate loads
Clean Lift Off
Clean Pull
Power Clean
Power Clean (Every 90 seconds x 10 Sets
1 Power Clean
*Starting @ 60-65% of 1RM and building up to a new 1RM for the Day)
Movement Adjustments (If Needed)
– 3RM Power Clean *not TnG (Keep things lighter)
– Block Power Clean (For those with some lower back limitations)
– 3 Hang Power Cleans (lighter loads: Newer Athletes)
Level 1: 3 Rep Hang Power Clean (Up to 8 RPE)
“American Idiot” (5 Rounds for time)
Every 3:00 x 5 Sets
15/11 Echo Bike or 16/13 Calorie Bike Erg
5 Power Cleans
15 American Kettlebell Swings
Power Cleans: 75% of 1RM
Kettlebell Swings: 53/35lb, 24/16kg
Score: Sum Total Time
Time Cap: 2:40 / Set
Goal: Complete each set in ~2:00-2:15, leaving ~:45-1:00 of rest before the next interval.
Stimulus: Posterior chain power with cyclical fatigue under moderate-to-heavy barbell loading. This piece is built to develop repeatable intensity and stamina across intervals. Think Battery Work
RPE: 8–9/10
Primary Objective: Finish each round unbroken on the kettlebell swings and complete power cleans within :30-40 of touching the bar.
Secondary Objective: Hold consistent bike pacing across all 5 sets, avoiding large drop-off in RPMs
[American Idiot: Levels] (5 Rounds for time)
Level 2:
Every 3:00 x 5 Sets
12/9 Echo Bike
5 Power Cleans
12 American Kettlebell Swings
Power Cleans: 75% of 1RM
Kettlebell Swings: 53/35lb, 24/16kg
Score: Sum Total Time
–
Level 1:
Every 3:00 x 5 Sets
10/7 Echo Bike
10 Hang Power Cleans
12 Russian Kettlebell Swings
Power Cleans: Light to moderate loads
Kettlebell Swings: 35/18lb, 16/8kg
Score: Sum Total Time
–
Masters 55+:
Every 3:00 x 5 Sets
12/9 Echo Bike
5 Power Cleans
12 Russian Kettlebell Swings
Power Cleans: 75% of 1RM
Kettlebell Swings: 53/35lb, 24/16kg
Score: Sum Total Time
–
Competitor:
Every 3:00 x 5 Sets
18/13 Echo Bike
5 Power Cleans
15 American Kettlebell Swings
Power Cleans: 75% of 1RM
Kettlebell Swings: 70/53lb, 32/24kg
Score: Sum Total Time
–
Travel / Hotel Gym:
Every 3:00 x 5 Sets
8 Shuttle Runs
12 Dumbbell Power Cleans
15 American Kettlebell Swings
Dumbbell Power Cleans: 2 x 50/35lb, 22.5/15kg
Kettlebell Swings: 53/35lb, 24/16kg
Score: Sum Total Time
Mobility (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
For Quality
3 Sets:
10/10 Single Leg GHD Hip Extensions
16 Dual Kettlebell Gorilla Rows
:15/:15 Star Plank
:15/:15 Copenhagen Plank
Load: Choice