WOD – Wed, Oct 9

Announcements

Monday: Segmented Deadlift + Vertical Jump
500m Row Time Trial

Tuesday
Triplet: Burpee Bar Muscle-Ups + Box Jump Overs + Single Arm Dumbbell Clean and Jerk

Wednesday
3RM Front Squat
Triplet: Run + Front Squat + Wall Walk + Run

Thursday
Tempo Strict Press
Turkish Get-Ups + GHD Sit-Ups + Push-Ups + Paloff Press

Friday
Power Snatch Cycling
Row + Power Snatch + Lateral Burpees + Strict Pull-Ups

Saturday
Touches on Toe to Bar and Dumbbell Bench Press Technique
Chipper: Double Undrers + Dumbbell Bench Press + Toe to Bar + Wall Balls

Sunday
Run + Row , Run + Ski, Run + Bike

CrossFit East River – WOD

Warm-Up

400m Run

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2 Sets

:30 second Bootstrap Squats

:30 second Inchworm Push-Ups

5/5 World’s Greatest Stretch

:30 second Alternating Cossack Squats

:30 Second Glute Bridge Hold

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3 Tall Power Cleans

3 Front Squats 30×1 Tempo

15 second Nose to Wall Handstand Hold

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3 Tall Squat Cleans

3 Front Squats 20×1 Tempo

15 second Nose to Wall Handstand Hold

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3 Hang Squat Cleans

3 Front Squats

1 Wall Walk

Front Squat (Take 12:00 to Establish
3RM Front Squat)

During front squats, emphasize maintaining tension and a solid bracing position.

Keep driving your elbows upward on the bar as you descend into the squat position. Remember to push your hips back and down while keeping tension through your core throughout the entire movement.

If you’re having trouble with front rack positioning, consider using a safety squat bar for today’s workout.

Alternatively, you can switch to a back squat if needed.

Goal 3RM 90-95% of 1RM Front Squat

“Chutes & Ladders” (Time)

For Time

400m Run

—

9-15-21

Front Squats

*5 Wall Walks

—

400m Run

Load: 135/95lb, 61/43lb
—

Goal Time Domain: 8:00-13:00

Time Cap: 15:00

Stimulus: Leg Stamina and Midline Conditioning

RPE: 8/10

[Chutes and Ladders: Levels] (Time)

Level 2

Barbell: 115/75lb, 52/34kg

—-

Level 1:

For Time

400m Run

—

9-15-21

Front Squats

*3 Wall Walks

—

400m Run

Load: 75/55lb, 34/25kg

Wall Walk to 20’’ Off the Wall

—-

Masters 55+:

Barbell: 95/65lb, 43/30kg

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Competitor / Rx+:

Barbell: 185/125lb, 84/57kg

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Big Class Option

As prescribed

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Travel / Hotel / Limited Equipment

Dual Dumbbell Front Squat @ 60/45lb, 27.5/20kg

Mobility

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

6/6 Bulgarian Split Squat (Farmers Loaded) 20×1 Tempo

:20-:30 second Handstand Hold (Freestanding or Wall Supported)