WOD – Mon, Jun 17
Announcements
🌈PRIDE WOD
– Sat. June 22
– Bring a friend / Dress in COLOR
CrossFit East River – WOD
Warm-Up (No Measure)
3 Sets, For Quality (10:00 Cap)
200m Run
10m/10m A-Skips + B-Skps
5 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
8 Back Rack Reactive Quarter Squat Jumps
6 Bradford Press with Lockout
Iron Lung (Time)
5 Rounds for Time
600m Run
10 Clean and Jerks 135/95lb, 61/43kg
Goal Time 18:00-23:00
Time Cap: 25:00
We are placing a hard time cap on the workout to keep the stimulus of the workout and really work in that time frame of trying to keep this workout as close to 20:00 minutes as possible.
Stimulus: Barbell Conditioning / Muscular + Aerobic Endurance
RPE: 9/10
Primary Objective: Complete the workout as close to 20:00 minutes as possible
Secondary Objective: Keep the Clean and Jerks to under 1:00 minute each set
[Levels: Iron Lung] (Time)
Level 2
5 Rounds for Time
400m Run
10 Clean and Jerks 115/75lb, 52/34kg
—-
Level 1:
4 Rounds for Time
400m Run
15 Hang Power Clean and Jerks 45/35lb, 20/15kg
—-
Masters 55+:
5 Rounds for Time
400m Run
10 Clean and Jerks 95/65lb, 43/30kg
—
Competitor / Rx+:
5 Rounds for Time
600m Run
10 Clean and Jerks 155/105lb, 70/48kg
—-
Big Class Option
As prescribed
—-
Limited Equipment / Travel:
5 Rounds for Time
600m Run
10 Dual Dumbbell Clean and Jerks 50/35lb, 22.5/15kg
Core / Glute Finisher (Checkmark)
4 Sets, For Quality
10/10 Single Leg Glute Bridge
30 sec Glute Bridge Hold
10 Tempo Banded Hamstring Curls 40×2 + Max Out Speed Banded Hamstring Curls
Rest as needed between sets
PRVN Recovery #4 (Checkmark)
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose