WOD – Thu, Oct 8
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CrossFit East River – WOD
Warm-up
General Warm-Up
1:30 – 2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
10 Back Slaps
20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
:20 Down Dog Toe Touches
2 Sets (Priming the Pull and the Midline):
5 Barbell Good Mornings
5 Tall Muscle Cleans
3 Barbell Squat Jumps
10 Banded Pull-Aparts
:20 Hollow Hold
Barbell Prep @ Light Loads (Off the Floor)
3 Clean Lift Offs
2 Slow Pull Power Cleans
1 Power Clean
Then build to 70% to start the EMOM.
Power Clean (Weightlifting Variable Reps & Sets)
Loading Notes: % 1RM Power Clean
The goal here is to use this as a primer for our 1RM next week. We are specifically targeting this about 5 days out from the true 1RM to allow for the feel and flow of the singles at around 80% to prime our lift for the 1RM attempt on Monday.
“Déjà Vu” (Time)
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter:
8 Toes-to-Bar
Time Cap: 12:00
Score = Time
Barbell: 155/105lb (70/48kg)
Goal: 7:00-10:00
Stimulus: Barbell Cycling / Midline / Grip
RPE: 7-8/10
Primary Objective: Maintain technically sound, repeatable clean and jerks while managing the recurring toes-to-bar interruption each minute.
Secondary Objective: Choose a barbell pace and toes-to-bar volume that remain sustainable throughout the workout without significant drop-off.
[Déjà Vu: Levels] (Time)
Level 2
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar
Barbell: 135/95lb (61/43kg)
Level 1
For Time
30 Hang Power Clean and Press
Starting at 0:00 and every minute thereafter: 6 Strict Knee Raises
Barbell: 75/55lb (34/25kg)
Masters 55+
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar or Knees to Elbows
Barbell: 95/65lb (43/30kg)
Competitor
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar
Barbell: 185/125lb (84/57kg)
Hotel Gym / Travel
For Time
30 Dual Dumbbell Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar or V-Ups
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset (No Measure)
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
For Quality:
4 Sets:
7/7 Single Arm Kettlebell Z-Press
8/8 Side Plank Banded Row
10 Glute Bridge Dumbbell Pull-Overs