WOD – Sun, Dec 21
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
:30 Behind the Neck Elbow Punch Throughs
General Movement Prep
2 Sets: For Quality
8 Scapular Push-Ups
4 Push-Ups
8/8 Single-Leg Glute Bridge March
8 Romanian Deadlifts
6 High Hang Muscle Cleans
4 Tall Power Cleans
Specific Barbell Prep
3 Sets: Building Loads on Each Set
Clean Lift Off + Slow Pull Power Clean + Power Cleans
5 Deadlifts
5 Dumbbell Bench Press
–
Then Work up to 80% on Power Clean, Follow each Power Clean set with 3 Deadlifts and get final loads set for Bench Press starting weight or plan for working weights across.
“Load Management” (Checkmark)
24:00 EMOM
minute 1: 1 Power Clean
minute 2: 5 Deadlifts
minute 3: 10 Dumbbell Bench Press
minute 4: Rest
Barbell: Starting @ 80% of 1RM Power Clean and increase by feel to a heavy for the day. The weight for the Deadlifts is the same loading as the Power Cleans
Dumbbell Bench: Choice on loading, unbroken sets
Score = Record working weights in notes
Stimulus: Strength-emphasis EMOM with repeated exposure to heavy barbell loading. Targets posterior chain strength, oly technique and power, along with upper-body pressing stamina.
RPE: 6-7/10 (More strength emphasis)
Primary Objective: Build to a technically sound, heavy Power Clean for the Day.
Secondary Objective: Hit all DB bench sets unbroken and manage fatigue across rounds.
Mobility (Checkmark)
1:00/1:00 Elevated Pigeon Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessory Finisher (Checkmark)
3 Sets: For Quality
15 GHD Hip Extensions
12-15 Dumbbell Chest Flys