WOD – Thu, Jun 6

June 6, 2024Uncategorized

CrossFit East River – WOD

Warm-Up (No Measure)

2:00 Cardio Choice

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1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch

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3 Sets, For Quality

5 Inchworm Push-Ups

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

Hang Power Clean + Power Clean (Weight)

Every 2:00 minutes, 6 Sets

1 Hang Power Clean + 1 Power Clean

*Start at 85% and build throughout this complex for the day.

Power Play (AMRAP – Rounds and Reps)

8:00 AMRAP

3-6-9-12…

Power Cleans 185/125lb, 84/57kg

Ring Dips
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Goal: Complete the 5+ Rounds

Stimulus: Battery Work / Posterior Chain / Upper Body Press

RPE: 7/10

Primary Objective: Keep to quick singles on the Power Cleans with the focus of maintaining 6 seconds per rep

Secondary Objective: Keep the Ring Dips strict for as long as possible

[Power Play: Levels] (AMRAP – Rounds and Reps)

Level 2:

8:00 AMRAP

3-6-9-12…

Power Cleans 135/95lb, 61/43kg

Ring Push-Ups

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Level 1:

8:00 AMRAP

3-6-9-12…

Hang Power Cleans 95/65lb, 43/30kg

Elevated Ring Push-Ups

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Masters 55+:

8:00 AMRAP

3-6-9-12…

Power Cleans 95/65lb, 43/30kg

Ring Push-Ups

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Competitor:

Look at Competitor Work for the Day. No Main WOD

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Big Class Version

8:00 AMRAP

2-4-6-8-10..

Push-Ups

Power Cleans 185/125lb, 84/57kg

Ring Dips

Power Cleans 185/125lb, 84/57kg

The goal here is to have athletes start on different stations and stagger things in order to accommodate the amount of rings being used today.

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Travel/Hotel:

8:00 AMRAP

4-8-12-16…

Dual Dumbbell Power Cleans 50/35lb, 22.5/15kg

Push-Ups

PRVN Recovery #7 (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Optional Accessories (Checkmark)

3 Sets, For Quality

20 Banded Tricep Press-Downs

20 Weighted Hip Extensions