WOD – Wed, Sep 25
Announcements
💪 ✌️2 Fast 2 Pumps!
– OG Pump Sesh is Back
AND
– Glutes and Guts adding to the rotation
– Fridays at 5pm
CrossFit East River – WOD
Warm-Up
2 Sets, For Quality
5/5 World’s Greatest Stretch
:15/:15 Active Scorpion Stretch
1 Wall Walk
3-5 Pike Push-Ups
5 Scapular Pull-Ups + 5 Kip Swings + 5 Jumping Pull-Ups
Barbell Prep
*High Hang (Hip)
High Pull + Muscle Clean + Power Clean + Push Jerk + Split Jerk
* Hang (Knee)
High Pull + Muscle Clean + Power Clean + Push Jerk + Split Jerk
* Low Hang
High Pull + Muscle Clean + Power Clean + Push Jerk + Split Jerk
Then, Add Loads so bar is off the floor
Practice Complex as 3 TnG Power Cleans + 2 Push Jerk + 1 Split Jerk
Power Clean Complex (4 Rounds for weight)
For Load:
Every 2:30 x 4 Sets
3 Power Cleans + 2 Push Jerks + 1 Split Jerks
*Unbroken Complex
—
Perform @ 60-70%
% Power Clean and Push Jerk
This complex is meant to be done unbroken as 3 touch and go cleans into 2 Push Jerks and finishing off with 1 split jerk.l The goal here is to keep the day relatively light and work more on the mechanics and form.
“Po” (Time)
5 Rounds for Time
3 Wall Facing Handstand Push-Up
6 Burpee to Target
9 Chest to Bar Pull-Ups
6 Shuttle Runs
Shuttle Run = 25ft (7.5m) out and back is 1 Rep
—
Goal: 8:00-13:00
Time Cap: 15:00
Stimulus: Gymnastics Density
RPE: 8/10
Primary Objective: Complete each round in as close to 2:00 as possible
Secondary Objective: Maintain consistency across all sets and unbroken movement patterns.
[Po: Levels] (Time)
Level 2
5 Rounds for Time
3 Wall Facing Handstand Push-Up to 2’’ Riser
6 Burpee to Target
9 Pull-Ups
6 Shuttle Runs
—-
Level 1:
5 Rounds for Time
6 Tall Kneeling Dual Dumbbell Strict Press
6 Burpees
9 Ring Rows
6 Shuttle Runs
Load: Choice
—-
Masters 55+:
5 Rounds for Time
3 Wall Facing Handstand Push-Up to 2’’ Riser
6 Burpee to Target
9 Pull-Ups
6 Shuttle Runs
—
Competitor / Rx+:
5 Rounds for Time
5 Wall Facing Handstand Push-Up
7 Burpee to Target
12 Chest to Bar Pull-Ups
7 Shuttle Runs
—-
Big Class Option
As prescribed
—-
Travel / Hotel / Limited Equipment
As prescribed
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
For Quality:
5 Sets
5/5 Chest Supported Single Arm Row, Heavy
5/5 Seated Single Arm Strict Pres s