WOD – Thu, Nov 19
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CrossFit East River – WOD
Warm-Up
General Warm-Up
2:00 Cardio Choice
8/8 Hand to Hand Wrist Circles
8 Down Dog Toe Touches
:30/:30 Samson Stretch and Hold
10 Quadruped Thoracic Rotations
10 Glute Bridges (2 Second Hold at the Top)
–
2 Sets (Priming the Hinge and Overhead Positions)
8 Banded Good Mornings
5/5 Kettlebell Windmills @ Light Load
8 Russian Kettlebell Swings
6 Bradford Press w/ Lockout, Empty Barbell
10 Behind the Neck Elbow Punch Throughs
Specific Barbell Prep
Specific Barbell Prep
2 Sets w/ Empty Barbell
5 Barbell Good Mornings
3 Tall Muscle Cleans
3 Front Squats
3 Split Jerk Footwork Drills (Feet Land at the Same Time, Front Shin Vertical)
–
3 Power Clean + 1 Split Jerk @ 45%
2 Power Clean + 1 Split Jerk @ 55%
1 Power Clean + 2 Split Jerks @ 65%, Opening Load
Clean and Jerk (Every 2:00 x 6 Sets
1 Power Clean + 2 Split Jerks @ 65%+)
Loading Notes:
• Percentage is taken off the limiter in the complex, opening at 65% and building across the six sets to a heavy complex for the day.
• Build only when both jerks lock out cleanly overhead; a press out or a drifting front foot means hold the load rather than add.
• Full recovery between jerks: settle the bar in the rack, reset the feet, re-brace before the dip.
Terminator (AMRAP – Rounds & Reps)
10:00 AMRAP
4-6-8-10-12… Strict Handstand Push-Ups
8 Deadlifts
12 American Kettlebell Swings
Score = Rounds + Reps
Barbell: 225/155lb (102.5/70kg)
Kettlebell: 53/35lb (24/16kg)
Goals: 4-5 Rounds (into the round of 10 or 12)
Stimulus: Posterior Chain Dominant, Overhead Press
RPE: 7.5/10
Primary Objective: Complete the deadlifts and kettlebell swings unbroken every round; if that is not possible, the load is too heavy.
Secondary Objective: Consistent pacing on the handstand push-ups with strategic breaks so you never get stuck at the round of 10.
[Terminator: Levels] (AMRAP – Rounds & Reps)
Level 2:
10:00 AMRAP
3-5-7-9-11… Strict Handstand Push-Ups
8 Deadlifts
12 American Kettlebell Swings
Barbell: 185/125lb (85/57.5kg)
Kettlebell: 44/26lb (20/12kg)
Level 1:
10:00 AMRAP
4-6-8-10-12… Dumbbell Z-Press or Box Piked Strict Push-Ups
8 Deadlifts
12 Russian Kettlebell Swings
Barbell: 135/95lb (60/42.5kg)
Dumbbells: 2 x 25/15lb (12/7kg)
Kettlebell: 35/26lb (16/12kg)
Masters 55+:
10:00 AMRAP
2-4-6-8-10… Strict Handstand Push-Ups (2″ Riser)
8 Deadlifts
12 American Kettlebell Swings
Barbell: 185/125lb (85/57.5kg)
Kettlebell: 44/26lb (20/12kg)
Competitor:
10:00 AMRAP
4-6-8-10-12… Strict Handstand Push-Ups
8 Deadlifts
12 American Kettlebell Swings
Barbell: 225/155lb (102.5/70kg)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
10:00 AMRAP
2-4-6-8-10… Strict Dumbbell Z-Press
8 Dual Dumbbell Deadlifts
12 Dual Dumbbell Swings
Dumbbells: 2 x 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
:20/:20 Banded Shoulder External Rotation
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Three Point Dumbbell Row , Moderate, controlled tempo
12 GHD Hip Extensions w/ Rotation
:30/:30 Side Plank