WOD – Fri, Jan 2

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

1:30 Cardio Choice

:30 Down Dog Calf Gas Pedals

:30/:30 Active Scorpion Stretch

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

Specific Barbell Prep and Primer

3 Sets: For Quality

3 High Hang Muscle Cleans

10 Behind the Neck Elbow Punch Throughs

5 Barbell Good Mornings

5 Front Squats

–

w/ light loads on the barbell

3 Hang Power Clean

3 Hang Squat Clean

–

3 Sets

3 Hang Squat Cleans Building to 60%

Ring Muscle-Up Progression (Checkmark)

Ring Muscle-Up Progression

–

2 Sets

5 Ring Muscle-Up Row

10 sec Ring Support Hold

3 sec Ring Dip Negative

10 sec Bottom of Ring Dip Hold

–

5:00-8:00 Practice

Low Ring Banded Ring Muscle-Ups

or

Toenail Spot Ring Muscle-Ups

or

High Ring Muscle-Up Swings + Ring Snap Back / Pull

Hang Clean (Every 2:00 x 5 Sets
3 Hang Squat Cleans
Starting @ 60% of 1RM squat clean and increasing to a heavy for the day)

Modifications:

– For Back Pain: Pull off Blocks / Bumper Plates from the Hang Position

– For Knee Pain: Adjust to Hang Power Cleans

Level 1 / Beginner Athletes: Adjust to 3 Hang Power Cleans + 3 Front Squats

“Champagne Problems” (5 Rounds for reps)

For Reps and Load

10;00 EMOM

minute 1: 5 Front Squats

minute 2: *Ring Muscle-Ups

Front Squat, From the Floor @ 77-82% of the Heavy 3 Rep for the Day

*Ring Muscle-Ups

Look at Levels

Level 3: 3-5 Ring Muscle-Ups

Strength Level 3: 7/5 Strict Pull-Ups + 7/5 Strict Ring Dips
Score = RMU Reps completed. Note weight used in notes. For scaling, 1 pull-up + 1 dip = 1 rep

Primary Objective: Front Squats performed as 1 Squat Clean + 4 Front Squats

Secondary Objective: Smooth unbroken sets of Ring Muscle-Ups, Banded Ring Muscle-Ups, or Strict Pull-Ups + Strict Dips

[Champagne Problems: L2, L1, & Masters 55+] (5 Rounds for reps)

Level 2:

3 Low Ring Banded Muscle-Ups

—

Level 1:

10;00 EMOM

minute 1: 10 Goblet Squats

minute 2: 7 Ring Rows + 7 Push-Ups

Choice on Loads

—

Masters 55+:

7/5 Strict Pull-Ups + 7/5 Strict Ring Dips

[Champagne Problems: Competitor & Travel] (5 Rounds for reps)

Competitor:

5-7 Ring Muscle-Ups

—

Travel / Hotel:

10:00 EMOM

minute 1: 10 Goblet Squats

minute 2: 7/5 Strict Pull-Ups + 7/5 Strict Dips

Mobility (Checkmark)

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)

For Quality

4 Set:

10 Feet Elevated Ring Rows

5/5 Bulgarian Split Squats *31×1 Tempo (Farmers Loaded)

(3 Counts Down, 1 Count Pause, Fast Up, 1 Breath at the Top)