WOD – Fri, Aug 23

August 23, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

Will have one here and there

CrossFit East River – WOD

Warm-Up

200-400m Group Run

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8 minute EMOM, Rotate each minute:

Minute 1: 10m A Skips + 10m B-Skips

Minute 2: 5 Romanian Deadlifts + 5 Tall Muscle Cleans, 5 Strict Press, Empty Barbell

Minute 3: 5 Inchworm to Hollow + 10 Hollow Rocks

Minute 4: :40 Second Elevated Prayer Stretch

Specific Workout Primer

3 Sets, Progressing loads to just under weight

Hang Power Clean + Push Press

Low Hang Power Clean + Push Jerk

Power Clean + Push Jerk

Rest 1:00 b/s

Then

3×3 Quick Singles Working up to working weights

Practicing efficiency of foot work and the catch in the dip to the drive into extension and redip underneath the barbell.

Strength and Honor (Time)

For Time:

30 Clean & Jerks

Work 3:00 On/1:00 Off

400m Run

-Max Clean & Jerks remaining time

Barbell: 185/125lbs (84/57kg)

Score = Total Running Time on the Clock
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Goal: 14:00-19:00

Time Cap: 6 Sets / 23:00 minutes

Stimulus: Barbell Conditioning

RPE: 8/10

Primary Objective: 6+ Reps per Round

Secondary Objective: Run Under 2:00

[Strength and Honor: Levels] (Time)

Level 2

Load: 155/105lb, 70/48kg

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Level 1:

Load: 60% of 1RM

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Masters 55+:

Load: 115/75lb, 52/34kg

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Competitor / Rx+:

Load: 205/145lb, 93/66kg

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Big Class Option

As prescribed

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Travel / Hotel / Limited Equipment

Dumbbell Clean and Jerks 70/50lb, 32/22.5kg

Mobility

PRVN Recovery #4

: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

Optional Accessories (No Measure)

3 Sets, For Quality

8/8 Single Arm Z-Press

10 Reverse Nordic Curls

:30 second Weighted Wall Sit