WOD – Wed, Aug 14

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

MF SUMMER COMP REGISTRATION LINK

Summer Comp T-Shirt Order form

https://forms.gle/Rz9DS8bUv2jujiSq9

CrossFit East River – WOD

Warm-Up

6:00 minutes, For Quality

60 second Machine Choice

10 x (Push-Up + 2 Alternating Deep Lunge Mountain Climbers )

10 Dead-Bug Heel Taps

(5 Single Arm Upright Row + 5 Single Arm Strict Press) / Arm

Barbell Prep

6:00 minutes

Barbell Technique Primer

Tall Clean

Hang Clean

Front Squat

Tall Jerk

Jerk Balance

Clean and Jerk (Clean and Jerk Complex)

For Load:

Every 3:00 minutes x 5 Sets

3 Hang Squat Cleans + 1 Jerk

*Score = 4 Reps (3 Cleans + 1 Jerk)

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here
Goal: 4:00-7:00 minutes

Time Cap: 10:00

Primary Objective: Complete each round in under :50 seconds

Secondary Objective: Even pacing across all 10 rounds

[Grettel: Levels] (Time)

Level 2

Load: 115/75lb, 52/34kg

—-

Level 1:

10 Rounds

5 Hang Power Clean and Push Jerk

3 Burpees

Load: 45/35lb, 20/15kg

—-

Masters 55+:

Load: 95/65lb, 43/30kg

—

Competitor / Rx+:

As prescribed

—-

Big Class Option

Lateral Burpees over the Bar

—-

Travel / Hotel / Limited Equipment

10 Rounds

3 Dual Dumbbell Power Clean and Jerk

3 Dumbbell Facing Burpees

Load: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

For Quality

3 Sets:

:30 second Wall Sit

10 Goblet Cyclist Squat 3030

:15 second Max Effort Jumping Air Squat

Rest 2:00 b/t sets
Tempo [A][B][C][D]

A = Eccentric

B = Position or change of direction between Eccentric And Concentric

C = Concentric

D = Position or change of direction between Concentric and Eccentric

Eccentric = Muscle Lengthening Under Tension

Concentric = Muscle Shortening Under Tension