WOD – Wed, Feb 26
Announcements
4p OPEN GYM: Mon – Thur
– Canceled beginning 2.17
– Due to low attendance.
CrossFit East River – WOD
General Warm-Up: (4-6 minutes)
2:00 Cardio Choice
—
:20/:20 second Banded Front Rack Stretch
:30/:30 second Active Scorpion Stretch
20 Down Dog Toe Touches
40-60 seconds Alternating Active Pigeon Stretch
Specific Warm-Up ( 6-8 minutes)
2 Sets: For Quality
15 Double Unders or 30 Single Unders
8 Barbell Romanian Deadlifts
6 Tall Muscle Cleans
6 Strict Press
4 Hang Power Cleans
4 Push Press
Barbell Specific Primer (3-5 minutes)
2-3 Sets, Building Loads to starting weights
1 Clean Lift Off
1 Slow Pull Power Clean
3 TnG Power Cleans
Power Clean (Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 65%+ of 1RM Power Clean
Building to a Heavy for the Day)
We are looking to start at 65% of our 1RM Power Clean today and build to a new 5RM. This was a re-test from Week 2 of our cycle and will be a great indicator of how far our barbell cycling and efficiency has come.
“Hunting Trip” (Time)
3 Rounds For Time
60 Double Unders
15 Deadlifts
12 Hang Power Cleans
9 Shoulder to Overhead
Barbell Load: 135/95lb, 61/43kg
Goal Time Domain: 6-9 minutes
Time Cap: 10 minutes
Primary Objective: Barbell Cycling Efficiency and Movement Mechanics.
Secondary Objective: Consistent pacing each round with the goal of maintaining close to 2 minutes per round.
Stimulus: Barbell Cycling Efficiency
RPE: 9/10
[Hunting Trip: Levels] (Time)
Level 2:
Barbell Load: 115/75lb, 52/34kg
—-
Level 1:
Barbell Load: 75/55lb, 34/25kg
—-
Competitor / Rx+:
Barbell Load: 155/105lb, 70/48kg
—
Masters 55+:
95/65lb, 43/30kg
—-
Big Class:
As prescribed
—-
Travel / Hotel Gym:
3 Rounds For Time
60 Double Unders
15 Dumbbell Deadlifts
12 Dumbbell Hang Power Cleans
9 Dumbbell Shoulder to Overhead
Dumbbell Load: 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Optional Accessories (Checkmark)
5 Sets: For Quality
45 Seconds – Barbell Hip Thrusts, Moderate
-:15 rest-
45 Seconds – Foam Roller Hamstring Curls
-:45 rest-