WOD – Thu, Sep 12
Announcements
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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
Strict Press + Push Press (Every 2:30 x 4 Sets
3 Strict Press + 5 Push Press)
Starting @ 70% of Strict Press
This is to be done as unbroken complex, building loads with the goal of building to around 80% of 1RM Strict Press
“Shadows and Whispers” (16 Rounds for weight)
12:00 EMOM
minute 1: 20/15 Push-Ups
minute 2: 1/1 Turkish Get-Ups
minute 3: -Max DBL KB FR Hold
minute 4: Rest
Loads: Choice on Kettlebell and Sandbag
[Shadows and Whispers] (4 Rounds for weight)
Level 2
12:00 EMOM
minute 1: 15/10 Push-Ups
minute 2: 1/1 Turkish Get-Ups
minute 3: Max DBL KB FR Hold
minute 4: Rest
Loads: Choice on Kettlebell and Sandbag
—-
Level 1:
minute 1: 20/15 Band Assisted Push-Ups
minute 2: 1/1 Turkish Get-Ups
minute 3: – Max DBL KB FR Hold
minute 4: Rest
Loads: Choice on Kettlebells
—-
Masters 55+:
12:00 EMOM
minute 1: 15/10 Push-Ups
minute 2: 1/1 Turkish Get-Ups
minute 3: – Max DBL KB FR Hold
minute 4: Rest
Loads: Choice on Kettlebell and Sandbag
—
Competitor / Rx+:
Active Recovery Day Options
—-
Big Class Option
As prescribed, Can use KB Front Rack Hold
—-
Travel / Hotel / Limited Equipment
12:00 EMOM
minute 1: 20/15 Push-Ups
minute 2: 1/1 Turkish Get-Ups
minute 3: -Weighted Wall Sit
minute 4: Rest
Loads: Choice on Loads
Mobility
PRVN Recovery #2
1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Optional Accessories (Checkmark)
For Quality:
5 Sets
:15 Parallette L-Sit
5/5 Single Leg Hip Thrusts , Heavy Load
-rest :30 b/t sets-
Place a dumbbell or sandbag on your lap for the hip thrusts. The L-Sit must be unbroken, you may bend the legs halfway if needed (or in your later sets).