WOD – Fri, Sep 18
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CrossFit East River – WOD
Warm-Up:
General Warm-Up
1 x
10 Bend and Bow
12 Banded Pull-Aparts
6/6 Thread the Needle to Thoracic Rotations
:30 Bird Dog from Crawling
:20 Extended Reverse Plank Bridge
:30 Dead-Bug
–
2 x
5 Inchworm Push-Ups
10 Down Dog Toe Touch
5/5 Single Arm DB Deadlift
5/5 Single Arm DB Hang Muscle Snatch
Specific Barbell Prep and Primer
Deadlifts
5 Reps @ light load
4 Reps @ 50%
3 Reps @ 60%
3 Reps @ 65%
Bench Press
8 Reps @ Empty to light load
6 Reps @ 50%
4 Reps @ 55-60%
Then Start the Strength Piece
Deadlift + Bench Press (8 Rounds for weight)
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press
Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%
Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.
• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.
• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.
“The Yips” (Time)
For Time
5 Rounds
Wall Walk Complex
8 Alternating Dumbbell Snatch
Wall Walk Complex: 1 Wall Walk + 2 Push-Ups + 1 Wall Walk + 3 Push-Ups + 1 Wall Walk
Time Cap: 10:00
Score = Time
Wall Walk: 10-in From Wall
Dumbbell: 1 x 70/50lb (32/22.5kg)
Goals: 8:00-10:00
Stimulus: Upper Body Density and Interference
RPE: 8.5/10
Primary Objective: Unbroken dumbbell snatches every round.
Secondary Objective: Each wall walk complex completed in under 1:00.
[The Yips: Levels] (Time)
Level 2:
For Time (10:00 Time Cap)
5 Rounds
Wall Walk Complex (15-in from wall)
8 Alternating Dumbbell Snatch
Dumbbell: 1 x 50/35lb (22.5/15kg)
–
Level 1:
For Time (10:00 Time Cap)
5 Rounds
1 Partial Wall Walk + 2 Push-Ups + 1 Partial Wall Walk + 3 Push-Ups + 1 Partial Wall Walk (30-in from wall)
8 Alternating Dumbbell Snatch
Dumbbell: 1 x 35/25lb (15/12kg)
–
Masters 55+:
For Time (10:00 Time Cap)
5 Rounds
Wall Walk Complex
8 Alternating Dumbbell Snatch (20-in from wall)
Dumbbell: 1 x 35/25lb, 15/12kg
–
Competitor:
5 Rounds
Wall Walk Complex (10-in from wall)
8 Alternating Dumbbell Snatch
Dumbbell: 1 x 85/60lb, 38/27kg
–
Hotel Gym / Travel:
As prescribed
–
Big Class Notes:
Start athletes on different stations to manage wall space.
PRVN Reset (No Measure)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded External Shoulder Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
Optional Accessories (Checkmark)
For Quality
4 Sets:
12 Ring Hamstring Curls
12 Ring Tricep Extensions
:30 Medball Squeeze Glute Bridge Iso Hold