WOD – Sun, Dec 15
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CrossFit East River – WOD
Warm-Up
12:00 EMOM
minute 1: Cardio Choice
minute 2: 8 Bradford Press with Lockout + 8 Barbell Behind the Neck Elbow Punch Throughs
minute 3: 8 Barbell Back Squats + 8 Front Rack Lunges
minute 4: 8-10 Supine Leg Raises
Strength Superset (5 Rounds for weight)
Every 3:00 x 5 Sets
12 Barbell Front Rack Box Step Ups
6 Push Press @ 75%
Box: 24in/20in
—
% is Based on 1RM Push Press
Perform step ups at an RPE 8 loading, leaving 2-3 reps in the tank on each set.
Push Press from the rack, Barbell Front Rack Step-Up from the floor and out on the main floor. Athletes will pair up, share bars and have two barbells per pair with a barbell out on the floor and one on the rack.
Stimulus: Upper + Lower Superset Strength
RPE: 8/10
Primary Objective: Maintaining Upright posture with the focus on stability through the hips for the Front Rack Step-Up.
Secondary Objective: Total Loading across
We are looking to have a workout that is solely dedicated to the strength component and accessory component today to emphasize the effort here and develop better overall capacity on these two movements.
Accessories (Checkmark)
On a 12:00 Clock, Complete
5 Sets of the Following
6/6 Dumbbell Side Plank Rotations
6/6 Banded Skaters
:30 second Weighted Wall Sit
Use a light load for the side plank rotations and keep a smooth tempo.
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose