WOD – Wed, Jan 21
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2:00 Cardio Choice
–
2 Sets For Quality
10 Alternating Goblet Cossack Squats
5/5 Goblet Reverse Lunges
15 Banded Pull Aparts
10 Dead-Bugs
10 Bird-Dogs
Specific Prep:
2 Sets: Empty Barbell
6 Tall Muscle Cleans
6 Bradford Press with Lockout
:20 Behind the Neck Elbow Punch Throughs
6 Back Squats
–
2 Sets: Empty Barbell
3 Position Power Clean (High Hang, Hang, Low Hang)
5 Push Press
7 Back Squats
5 Wall Balls
–
2 Sets @ Light Weight
1 Power Clean + 3 Push Press + 5 Back Squats
5 Wall Balls
Back Squat Prep (Checkmark)
Barbell Loading:
*Bring the Barbell to the Rack for Back squats and build to 65% with 2 sets of 3 Reps, then weight on the bar.
Back Squat (Weightlifting Variable Reps & Sets)
Score = Reps Completed at 80%
Record Weights in Notes
Goal: 8+ Reps (15 Rep Cap)
Modifications:
– Box Squat for Knee Pain
– Split Squat for Back Pain
“The Swanson Protocol” (4 Rounds for time)
Every 3:00 x 4 Sets
3 Power Clean + 5 Push Press
20 Unbroken Wall Balls
Barbell Complex: Tng Power Cleans + working at 70-80% of Push Press 1RM
Wall Balls: 20/14lb, 9/6kg, 10/9ft
*unbroken matters more than load
Goal: Complete each set by the 1:30-1:45 mark on the clock, then adjust loads
Stimulus: Strength and Muscular Endurance
Workout RPE: 7.5/10
Primary Objective: Execute smooth, efficient barbell cycling building loads to 80% of 1RM Push Press
Secondary Objective: Complete all wall balls unbroken each set
[The Swanson Protocol: L2, L1, & Masters 55+] (4 Rounds for time)
Level 2:
Every 3:00 x 4 Sets
3 Power Clean + 5 Push Press
15 Unbroken Wall Balls
Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM
Wall Balls: 20/14lb, 9/6kg, 10/9ft
*unbroken matters more than load
—
Level 1:
Every 3:00 x 4 Sets
3 Hang Power Clean + 5 Push Press
15 Unbroken Wall Balls
Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM
Wall Balls: 14/10lb, 6/4kg, 10/9ft
*unbroken matters more than load
—
Masters 55+:
Every 3:00 x 4 Sets
3 Power Clean + 5 Push Press
15 Unbroken Wall Balls
Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM
Wall Balls: 14/10lb, 6/4kg, 10/9ft
*unbroken matters more than load
[The Swanson Protocol: Competitor & Travel] (4 Rounds for time)
Competitor:
Every 3:00 x 4 Sets
3 Power Clean + 5 Push Press
20 Unbroken Wall Balls
Barbell Complex: Tng Power Cleans + working at 70-80% of Push Press 1RM
Wall Balls: 30/20lb, 10/9kg, 10/9ft
*unbroken matters more than load
—
Travel / Hotel:
Every 3:00 x 4 Sets
6 Dumbbell Power Clean + 9 Dumbbell Push Press
25 Air Squats
Dumbbells @ 50/35lb, 22.5/15kg
Mobility (Checkmark)
1:00/1:00 Tall Dragon Stretch
1:00/1:00 Scorpion Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
For Quality
3 Sets:
8/8 Single Leg Rotational Medball Toss
16 Overhead Rotational Medball Slam (8/side)
50ft (15m) Sled Push, For Load