WOD – Mon, Sep 9

CrossFit East River – WOD

Warm-Up

Part A) Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Barbell Warm-Up

Part B) Barbell Warm-Up

Then Pull-Out a Barbell

2 Sets

6 Romanian Deadlifts

6 Hang Muscle Cleans

6 Strict Press

3 Tall Power Cleans

3 Push Jerk

*Perform with Empty Barbell

Specific Barbell Primer

Part C) Specific Barbell Primer

2-3 Cycles, Cueing Positions

Clean Lift Off

Segmented Clean Pull

Hang Power Clean

Slow Power Clean

Push Jerk w/ Pause in the Catch

*Perform with light loads on barbell

Clean and Jerk (Every 2:00 x 5 Sets
Segmented Clean Pull + Hang Power Clean
Rest 10 seconds
Power Clean + Push Jerk

% Starting @ 60-65% of 1RM and Building to Heavy for the Day)

—

We will perform the Segmented Clean Pull + Hang Power Clean then drop the bar, rest for 10 seconds to prepare for a full Power Clean and Push Jerk. The focus today will be pulling off the floor with consistency while staying tight through the middle and then a firm punch into the catch position on the Push Jerk. We are looking for a strong lockout over midline.

“Rocky Road” (5 Rounds for reps)

5 Sets, For Max Reps

1:00 AMRAP

*Clean and Jerks

-Max Bar Facing Burpees

– 1:00 Rest b/t Sets –

Set 1: 10 Reps @ 135/95lb, 61/43kg

Set 2: 8 Reps @ 155/105lb, 70/48kg

Set 3: 6 Reps @ 185/125lb, 84/57kg

Set 4: 4 Reps @ 205/145lb, 93/68kg

Set 5: 2 Reps @ 225/155lb, 102/70kg
—

Goal: Complete each working set on the barbell before the 40 second mark

Primary Objective: Stay consistent on the barbell with cycling reps moving from about 1 every 3 seconds to 1 every 15-20 seconds on the final barbell.

Secondary Objective: Complete 6+ Bar Facing Burpees Each Set

[Rocky Road: Levels] (5 Rounds for reps)

Level 2

Set 1: 10 Reps @ 95/65lb, 43/30kg

Set 2: 8 Reps @ 115/75lb, 52/34kg

Set 3: 6 Reps @ 135/95lb, 61/43kg

Set 4: 4 Reps @ 155/105lb, 70/48kg

Set 5: 2 Reps @ 185/125lb, 84/57kg

—-

Level 1:

5 Sets, For Max Reps

1:00 AMRAP

8 Hang Power Clean and Push Jerk

-Max Lateral Burpee Bar Step-Overs

– 1:00 Rest b/t Sets –

Load: 75/55lb, 34/25kg

—-

Masters 55+:

Set 1: 10 Reps @ 75/55lb, 34/25kg

Set 2: 8 Reps @ 95/65lb, 43/30kg

Set 3: 6 Reps @ 115/75lb, 52/34kg

Set 4: 4 Reps @ 135/95lb, 61/43kg

Set 5: 2 Reps @ 155/105lb, 70/48kg

—

Competitor / Rx+:

Set 1: 10 Reps @ 155/105lb, 70/48kg

Set 2: 8 Reps @ 185/125lb, 84/57kg

Set 3: 6 Reps @ 205/145lb, 93/68kg

Set 4: 4 Reps @ 225/155lb, 102/70kg

Set 5: 2 Reps @ 245/165lb, 111/75kg

—-

Big Class Option

Start athletes on opposite minutes in order to reduce space for burpees and/or move to lateral burpees over the barbell

—-

Travel / Hotel / Limited Equipment

5 Sets, For Max Reps

1:00 AMRAP

8 Dual Dumbbell Power Clean and Push Jerk

-Max Burpees

– 1:00 Rest b/t Sets –

Load: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality:

16:00 EMOM

Minute 1 – 14 Alternating Rotational Slam Ball

Minute 2 – 4/4 90 Degree Box Jump

Minute 3 – :30/:30 Side Plank

Minute 4- Rest

Perform all movements at a moderate weight/height across.