WOD – Thu, Nov 12
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CrossFit East River – WOD
Warm-Up
General Prep
8/8 Hand to Hand Wrist Circles
8/8 Overhead Tricep / Lat Stretch
8 Bootstrap Squats (Pause 2 sec in each position)
10 Alternating Cossack Squats with 1-2 sec hold on each rep
:20 Child’s Pose
–
2 Sets w/empty barbell
5 Tall Muscle Cleans
5 Strict Press (Last Rep, Place Barbell on Back Rack)
5 Back Squats
5 Barbell Good Mornings
5 Front Squats
–
Specific Back Squat Prep
5 Back Squats @ 40-50%
4 Back Squats @ 50-60%
3 Front Squats @ 60-70%
–
Then load to 75% of the 1RM Front Squat before the clock starts.
Front + Back Squat (10 Rounds for weight)
10:00 EMOM
Minute 1: 3 Front Squats
Minute 2: 5 Back Squats
All sets @ 75% of 1RM Front Squat
Loading Notes:
• Load is the same across all ten minutes: 5 sets of 3 Front Squats and 5 sets of 5 Back Squats, all at 75% of the 1RM Front Squat.
• Percentage is taken from the FRONT squat max only, do not calculate the back squat sets off a back squat number.
• Reps come from the rack and are meant to be done with quality speed and position; if elbows drop or depth changes, end the set instead of grinding.
Points of Performance:
• Front Squat: Elbows high, big brace before the un-rack, torso tall through the bottom.
• Back Squat: Bar settled, mid-foot pressure, root through the floor, hips below parallel every rep.
• Both: Hips and shoulders rise together, stand to full extension before resetting.
Modifications:
• Level 1: Moderate load by feel for quality reps, or Dual Dumbbell Front Squats and Dual Dumbbell Back Squats.
• Hotel Gym / Travel: 3 Goblet Squats + 5 Dual Dumbbell Front Rack Squats at a moderate load.
“Lift Off” (Weight)
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 15 Wall Balls
Score = Average Load
Barbell: Start @ 60%+ of 1RM Power Clean, building to roughly 80%
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Goals: Build the Power Cleans to roughly 80% of 1RM
Stimulus: Power and Muscular Endurance
RPE: 6.5/10
Primary Objective: Complete all Power Cleans as quick singles, starting above 60% and building toward 80% on the day.
Secondary Objective: Every set of Wall Balls is unbroken.
[Lift Off: Levels] (Weight)
Level 2:
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 12 Wall Balls
Barbell: Start @ 60%+ of 1RM Power Clean, building to roughly 80%
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
10:00 EMOM
Minute 1: 5 Hang Power Cleans
Minute 2: 10 Wall Balls
Barbell: Light to moderate, building only if mechanics hold
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 12 Wall Balls
Barbell: Start @ 60%+ of 1RM Power Clean, building to roughly 80%
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 18 Wall Balls
Barbell: Start @ 65% of 1RM, building to 80%
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
10:00 EMOM
Minute 1: 6 Dual Dumbbell Power Cleans
Minute 2: 10 Dumbbell Thrusters
Dumbbells: 2 x 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child’s Pose with Overhead Reach
10 Seated 90-90 Get-Ups
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12-15 Banded Glute Ham Raise
10/10 Three Point Dumbbell Row , Moderate, controlled tempo
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
:30 Hollow Hold
Keep the glute ham raises slow on the way down and use only as much band as you need to own the eccentric. Rows stay strict, no body english, chest square to the floor.