WOD – Sat, Sep 7
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
“Squat Therapy” (Time)
For Time, Complete with a Partner
30 Front Squats
600m Run
60 Back Squats
600m Run
90 Medball Cleans
Barbell Load: 185/125lb, 84/57kg
Medball : 20/14lb, 9/6kg
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Goal: Complete the workout in 20:00-25:00 minutes
Time Cap: 30:00
Stimulus: Leg Stamina and Muscular Endurance
RPE:
Primary Objective: Complete each round of the Squatting movement in equal proportions with your partner in sets of 5+ for each movement. We should see sets of 5 for the Front Squat, 10 for Back Squat and 15 or so for medball cleans.
[Squat Therapy: Levels] (Time)
Level 2
For Time, Complete with a Partner
30 Front Squats
400m Run
60 Back Squats
400m Run
90 Medball Cleans
Barbell Load: 135/95lb, 61/43kg
Medball : 20/14lb, 9/6kg
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Level 1:
30 Back Squats
400m Run
60 Goblet Squats
400m Run
90 Air Squats
Barbell Load: 95/65lb, 43/30kg (From the Rack
Kettlebell : 44/26lb, 20/12kg
—-
Masters 55+:
For Time, Complete with a Partner
30 Front Squats
600m Run
60 Back Squats
600m Run
90 Medball Cleans
Barbell Load: 95/65lb, 43/30kg
Medball : 20/14lb, 9/6kg
—
Competitor / Rx+:
Barbell Load: 205/145lb, 93/68kg
Medball : 30/20lb, 14/9kg
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Big Class Option
As prescribed
—-
Travel / Hotel / Limited Equipment: Solo
20 Dumbbell Front Squats
600m Run
40 Goblet Squats
600m Run
100 Air Squats
Loads: Choice
Mobility (Checkmark)
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)
5 Sets, For Quality:
10-15 GHD Sit-Ups
:30 seconds GHD Hip Extensions w/ Rotation