WOD – Tue, Sep 10

September 10, 2024Uncategorized

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Monday: Clean + Push Jerk Complex

Couplet: Barbell Conditioning Ladder

Clean and Jerk + Bar Facing Burpees

Tuesday: Back Squat

Triplet: KB Front Rack Reverse Lunge + Toe to Bar + Double Under

Wednesday:

Run, Row + Russian Swings, Row

Thursday: Strict Press + Push Press

Push-Ups + Turkish Get-Ups + Sandbag Holds

Friday:

Triplet: Alternating Dumbbell Snatch + PVC Pipe Jump Overs + Chest to Bar

Saturday

3 Person Team Waterfall : Abmat Sit-Ups + Row + Overhead Squats + Wall Walks

Sunday

Seated Strict Ring Muscle-Ups

Skill / Strength Portion + Accessories are the workout today

CrossFit East River – WOD

Back Squat (For Load:
Every 3:00 x 4 Sets
5 Back Squats @ 75-80%
Rest 15-30 seconds
4-6 Speed Goblet Squats

Record Top Set)

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This format dictates that we will be choosing a load in the 75-80% range and then performing 5 Back Squats, resting 15-30 seconds before performing 4-6 Goblet Squats at a more rapid ascent. The goal here is contrasting methods to produce more power and driving force out of the bottom of a squat.

“Smoked” (AMRAP – Rounds and Reps)

14:00 AMRAP

7/7 Single Arm Kettlebell Swings

14 Toes to Bar

28 Double Undders

Kettlebell Load: 53/35lb, 24/16kg
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Goal: 4-6 Rounds

Score: Rounds & Reps

RPE: 7/10

Primary Objective: Complete most total rounds

Secondary Objective: Toes to Bar in 3 Sets or Less on Each Round

[Smoked: Levels] (AMRAP – Rounds and Reps)

Level 2

14:00 AMRAP

7/7 Single Kettlebell Swings

14 Alt Toe to Bar

28 Double Unders

Kettlebell Load: 44/26lb, 20/12kg

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Level 1:

14:00 AMRAP

7/7 SA KB Swings

14 Strict Knee Raises

56 Single Unders

Kettlebell Load: 35/18lb, 16/8kg

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Masters 55+:

14:00 AMRAP

7/7 SA KB Swings

10 Toe to bar

28 Double Unders

Kettlebell Load: 35/18lb, 16/8kg

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Competitor / Rx+:

14:00 AMRAP

7/7 SA KB Swings

14 Toes to Bar

28 Double Unders

Kettlebell Load: 70/53lb, 32/24kg

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Big Class Option

As prescribed

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Travel / Hotel / Limited Equipment

As prescribed , Can Sub Dumbbell

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories (Checkmark)

For Quality:

10:00 EMOM

Minute 1 – 6/6 Single Leg Crossbody Romanian Deadlift

Minute 2 – 12 Tall Kneeling Straight Arm Banded Lat Pull-Downs