WOD – Fri, Aug 30
Announcements
💪 🛑 Pump Sesh Paused For The Summer:
- Will have one here and there
Male Female Partner SUMMER COMP – REGISTRATION LINK
- Saturday Sept 21.
- Social / BBQ with Bar Cabinet (next door)
- Male / Female Partners (let us know if interested but don’t have a partner)
- $40 person (for prizes, coffee, social, and coaches)
CrossFit East River – WOD
Warm-Up
2-3 Sets, For Quality
10 Alternating Arm Swings
10 Back Slaps
10/10 Wrist Circles
5/5 Pendulum Lunges
Barbell Primer
2 Sets
3 Tall Muscle Cleans
3 Tall Power Cleans
3 Tall Squat Cleans
3 Low Hang Squat Cleans
10 Back Rack Cossack Squats
5 Barbell Reactive Quarter Squat Jumps
Squat Clean (For Load:
Every 2:30 x 5 Sets
1 Segment Squat Clean
2 Low Hang Squat Clean
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 75%)
—
The segment will be a 1s pause at the knee.
% is Based On 1RM Squat Clean
Record Each Working Weight
Video Support:
Segment Lifting – Knee
“The Thief” (3 Rounds for time)
Every 5:00 x 3 Sets
8 Dual Dumbbell Power Cleans
25ft (7.5m) Dumbbell Front Rack Walking Lunges
16 Renegade Rows
25ft (7.5m) Dumbbell Front Rack Walking Lunges
8 Dual Dumbbell Squat Cleans
Dumbbells: 50/35lb, 22.5/15kg
Goal: Complete each set in 2:30-3:00
Time Cap: 4:00 per set
Stimulus: Posterior Chain / Muscular Endurance
RPE: 7/10
Primary Objective: Complete each working set as fast as possible.
Secondary Objective: Avoid the drop off due to leg fatigue. Effort will need to gradually rise as you are fighting against the interference and fatigue building over the course of the 3 sets.
[The Thief: Levels] (3 Rounds for time)
Level 2
Load: 35/25lb, 15/12kg
—-
Level 1:
Every 5:00 x 3 Sets
8 Dual Dumbbell Hang Power Cleans
25ft (7.5m) Dumbbell Farmers Walking Lunges
6 Shuttle Runs
25ft (7.5m) Dumbbell Farmers Walking Lunges
8 Dual Dumbbell Squat Cleans
Shuttle Run: 25ft (7.5m) Out and Back = 1 Rep
Dumbbell Front Rack Walking Lunge: 25/15lb, 12/7kg
—-
Masters 55+:
Load: 30/20lb, 14/9kg
—
Competitor / Rx+:
Every 5:00 x 3 Sets
10 Dual Dumbbell Power Cleans
25ft (7.5m) Dumbbell Front Rack Walking Lunges
10 Shuttle Runs
25ft (7.5m) Dumbbell Front Rack Walking Lunges
10 Dual Dumbbell Squat Cleans
Shuttle Run: 25ft (7.5m) Out and Back = 1 Rep
Dumbbell Front Rack Walking Lunge: 50/35lb, 22.5/15kg
—-
Big Class Option
15:00 EMOM
Min 1: 8 Dual Dumbbell Power Clean + 25ft (7.5m) Dual Dumbbell Front Rack Walking Lunges
Min 2: 8 Shuttle Runs
Min 3: 25ft (7.5m) Dual Dumbbell Front Rack Walking Lunges + 8 Dual Dumbbell Squat Clean
Min 4: Rest
Min 5: Rest
—-
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 (Checkmark)
For Quality:
4 Sets
5/5 Pallof Press w/ Rotation
5/5 Parallel Medicine Ball Rotational Throw
5/5 Skater Jumps
Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.