WOD – Wed, Sep 4
Announcements
Monday: “The Chief”
Cleans + Push-ups + Air Squats
Tuesday
Wall Balls + Ring Muscle-Ups + Running
Wednesday
Power Clean + Box Jump + Deadlift + Row
Thursday
Handstand Walk + Abmat Sit-Ups + Strict Pull-Ups + V-Ups
Friday:Bench Press 4
Couplet: Row + Devils Press
Saturday
Front Squat + Run + Back Squat + Run + Medball Cleans
Sunday
Hero WOD “Bradshaw”
For Time: 15:00-20:00
CrossFit East River – WOD
Deadlift (Every 3:00 x 4 Sets
Set 1: 6 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 3 Reps @ 80%+
)
% of 1RM Deadlift
Focus is on the posterior chain and making sure we are maintaining a neutral spine, staying rooted through the foot and and keeping a strong braced position throughout the entire lift.
Record Working Weight
“Asante Sana Squash Banana” (Time)
5 Rounds For Time
4 Power Cleans
6 Box Jumps
8 Deadlift
12/9 Calorie Row
-Rest 1:00 b/t Set –
Barbell: 155/105lb, 70/48kg
Box: 30”/24”
—
Goal: 12:00-15:00
Time Cap: 17:00
Score: Sum Total Time
RPE: 8/10
Primary Objective: Row in sub 40 seconds
Secondary Objective: Unbroken Power Cleans and Deadlifts
[Asante Sana Squash Banana: Levels] (Time)
Level 2
5 Rounds For Time
4 Power Cleans
6 Box Jumps
8 Deadlifts
10/7 Calorie Row
-Rest 1:00 b/t Set –
Barbell: 115/75lb, 52/34kg
Box: 24/20’’
—-
Level 1:
5 Rounds For Time
4 Hang Power Cleans
6 Box Step-Ups
8 Deadlifts
8/6 CalorieRow
-Rest 1:00 b/t Set –
Barbell: 75/55lb, 34/25kg
Box: 24/20’’
—-
Masters 55+:
5 Rounds For Time
4 Hang Power Cleans
6 Box Jumps
8 Deadlifts
10/7 Calorie Row
-Rest 1:00 b/t Set –
Barbell: 95/65lb, 43/30kg
Box: 24/20’’
—
Competitor / Rx+:
5 Rounds For Time
4 Power Cleans
6 Box Jumps
8 Deadlifts
12/9 Calorie Row
-Rest 1:00 b/t Set –
Barbell: 185/125lb, 84/57kg
Box: 30”/24”
—-
Big Class Option
5 Rounds For Time
4 Power Cleans
6 Box Jumps
8 Deadlifts
12 Alternating Jumping Lunges
-Rest 1:00 b/t Set –
Barbell: 155/105lb, 70/48kg
Box: 30”/24”
—-
Travel / Hotel / Limited Equipment
5 Rounds For Time
4 Dumbbell Power Cleans
6 Bench Jump Overs
8 Dumbbell Deadlifts
12 Alternating Jumping Lunges
-Rest 1:00 b/t Set –
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)
12:00 EMOM
Min 1: Hang Clean High Pull , For Load
Min 2: 8 Glute Ham Raise + 8 GHD Hip Extension + 10-15 second Sorenson Hold
Min 3: :20/:20 second Pallof Press Hold