WOD – Thu, Jul 9
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CrossFit East River – WOD
Warm-Up Flow (No Measure)
General Warm-Up
2:00 Cardio Choice
–
2 x
10 Bodyweight Sumo Stance Good Mornings
8/8 Dual Dumbbell Staggered Stance Romanian Deadlift
6 Dual Dumbbell Upright Row
6 Dual Dumbbell Hang Muscle Clean
Specific Barbell Prep
6 Tall Muscle Clean
10 Behind the Back Elbow Punch Throughs
4 Tall Power Clean (2-4in Drop)
–
2 x Empty Barbell
Hang Power Clean + Low Hang Power Clean + Mid-Shin Power Clean (Floor)
– Add Loads –
2-3 Sets, Building to Starting Weight
Slow Pull Power Clean + Power Clean
Power Clean (Weightlifting Variable Reps & Sets)
Athletes should be adding load deliberately, not chasing a number at the expense of position. The catch must be locked in and athletic at every percentage. If the pull starts breaking down, hold the load or take a smaller jump rather than grinding through poor mechanics.
Other Adjustments:
10:00 EMOM
3 Power Cleans @ 70%
For athletes not looking to max out today; consistent, clean reps at a fixed moderate percentage across all ten minutes.
Modifications:
Level 1: 10:00 EMOM, 3 Hang Power Cleans at 6-8 RPE. Moderate, consistent loading across all ten minutes with a focus on mechanics and a strong catch position.
Hotel Gym / Travel: 10:00 EMOM, 5 Dual Dumbbell Hang Power Cleans, building to a challenging but controlled load that maintains vertical pull and a solid receiving position.
Sumo Deadlift (Weightlifting Variable Reps & Sets)
The high box jump is programmed as a superset to drive neural activation and recruitment.
Modifications:
Level 1: 5 Sumo Deadlifts across at 7/10 RPE, then 5 Box Jumps or Squat Jumps. Trap Bar Deadlifts or Traditional Deadlifts can be substituted anytime the sumo stance position is creating a mechanical issue.
Hotel Gym / Travel: 5 Dumbbell Romanian Deadlifts at a heavy but controlled load, paired with 3 broad jumps or standing vertical jumps for the explosive component.
PRVN Reset (No Measure)
For Completion:
12:00 AMRAP
6/6 Slow Low Plank Knee to Elbow
:30/:30 Couch Stretch
6/6 Kneeling Wall Rotations
:30 Down Dog Pose (Reach Head to Toes)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
8-10 Glute Ham Raises
:30 Weighted Sorenson Hold