WOD – Fri, Dec 12

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Bodyheat and Mobility

1:00 – 2:00 Cardio Choice

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:30 Up Dog to Down Dog

:30/:30 Active Pigeon Pose

:30/:30 Samson Stretch Hold

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

Barbell Prep and Flow (Checkmark)

2 Sets, Empty Barbell

5 Bradford Press with Lockout

:20 Behind the Neck Elbow Punch Throughs

3 Front Squats

5 Bradford Press with Lockout

3-5 Behind the Neck Press in Split

2 Split Jerk with 3-5 sec Pause in the Catch

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Add Loads

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2 Pause Front Squats (2sec)

Split Jerk w/2 sec Pause in Catch

3 Front Squats

Split Jerk w/2 sec Pause in Catch

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Add Loads up to 65% as 2 Front Squats + 1 Split Jerk

Specific Workout Primer after Front Squat + Split Jerk Complex (Checkmark)

Get to Working Loads on the Dumbbell Clean and Jerks and Thrusters

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3/3 Single Arm Dumbbell Hang Clean and Jerk

3 Lateral Burpees over Dumbbells

3 Dumbbell Thrusters

3 Lateral Burpees over Dumbbells

Front Squat + Split Jerk Complex (Weight)

Every 2:00 x 5 Sets

Front Squat + Split Jerk

Set 1: 5+1 @ 65%

Set 1: 5+1 @ 70%

Set 1: 4+1 @ 75%

Set 1: 3+1 @ 80%

Set 1: 2+1 @ 80% +

% of Split Jerk
Score = Heavy for the Day

Modifications:

For those with Front Rack mobility issues, consider moving to back squats, rack the barbell and then get into the split jerk after the back squats.

For those that need a Box Squat variation, we can adjust to Box Squats. Rack the barbell, move the box, then split jerk.

For those that can’t split jerk, we can move to Dumbbell Push Press as a good alternative after the Front Squats. But adjust to 5-7 challenging dumbbell push press.

“Valar Morghulis” (4 Rounds for time)

For Time:

Every 3:00 x 4 Sets

5/5 Single Dumbbell Hang Clean and Jerk

5 Lateral Burpees over Dumbbells

10 Dual Dumbbell Thrusters

5 Lateral Burpees over Dumbbells

Dumbbell(s): 50/35lb, 22.5/15kg

*Clean and Jerk with Single Dumbbell

*Thrusters with Dual Dumbbell
Score = Average Time per Set

Time Domain: 1:15 – 1:45 per set

Primary Objective: Keep all four sets within +/- 5–10 seconds of each other

Secondary Objective: Thrusters performed unbroken every round

[Valar Morghulis: L2, L1, & Masters 55+] (4 Rounds for time)

Level 2:

Dumbbells: 35/25lb, 15/12kg

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Level 1:

Every 3:00 x 4 Sets

4/4 Single Dumbbell Hang Clean and Jerk

4 Burpees

8 Dual Dumbbell Thrusters

4 Burpees

Dumbbells: 25/15lb, 12/7kg

—

Masters 55+:

Dumbbells: 30/20lb, 14/9kg

[Valar Morghulis: Competitor & Travel] (4 Rounds for time)

Competitor:

Dumbbell(s): 70/50lb, 32/22.5kg

—

Travel / Hotel:

As prescribed

Mobility (Checkmark)

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

Optional Accessories (Checkmark)

For Quality

3 Sets:

12-15 Medball Leg Extensions

10/10 Seated Single Arm Dumbbell Press