WOD – Wed, Oct 25

October 25, 2023Uncategorized

CrossFit East River – WOD

Shoulder Press ( 5 x 5 building)

Strength Notes:

– Today’s strict press is a baseline test before we build up across the cycle to a 5RM in week 10.

– There should be 1 rep left in the tank today.

– Only 5 working sets are allowed. Working sets start after warm up sets are complete.

“What Goes Up Must Come Down” (AMRAP – Rounds and Reps)

7 minute AMRAP:

2-4-6-8-10 etc.

Power cleans

Handstand pushups

s: 75/55 / HR push-ups

x: 135/95 / kipping

+: 155/105 / Strict

Scaled:

2-4-6-8-10 etc.

Power clean

Hand Release Push ups

Beginner:

2-4-6-8-10 etc.

Power clean – 75/55

On knee Push ups
Intent – Barbell and gymnastics couplet.

Target – The weight on the bar should allow for steady singles across the workout. The HSPU reps should start unbroken, with planned breaks as the reps increase. Most will become bottlenecked by HSPU as density grows, so plan breaks accordingly to avoid shoulder burnout early.

Feel – High density in a short time period.

Flow – Reps increase by 2 until the 7 minute mark. Advanced athletes can perform Strict HSPU and Power Cleans at 155/105lbs.