WOD – Sun, Jul 21

July 21, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

Will have one here and there

CrossFit East River – WOD

Warm-Up: (Checkmark)

2 Sets

:30/:30 Couch Stretch

1:00 Alternating Active Pigeon Pose

:30/:30 Samson Stretch

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2 Sets

:30 Jump Rope Practice

5 Bootstrap Squa t with Deep Squat Thoracic Rotations

:15 Passive Hang + :15 Active Hang

5 Strict Knee to Chest

Barbell Primer (Checkmark)

3 Sets, with an Empty Barbell

Tall Muscle Clean

Tall Power Clean

Tall Clean

High Hang Power Clean

Hang Power Clean

5 Romanian Deadlifts

Fight in the Shade (Time)

For Time:

5 Sets

5 Power Cleans

10 Deadlifts

15 GHD Sit-Ups

10 Bar Facing Burpees

Rest 2:00 between sets

Barbell: 205/145lb, 93/66kg
Goal: 2:00-3:00 / Sets

Score: Total Time, Including Rest

Stimulus: Barbell Cycling / Midline

RPE: 8.5/10

Primary Objective: Power Clean proficiency of technique and efficiency on cadence

Secondary Objective: Unbroken Deadlifts and GHD Sit-Ups

PRVN Recovery #9 (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality:

4 Rounds

15 GHD Hip Extensions

10/10 Rotational Medball Slams

1:00 High Plank, Add Load If Able

Hold the top of the final GHD hip extension for 15 seconds.