WOD – Tue, May 13

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Week of 5/12 Programming Overview

• Monday: WOD is Pullups, Pushups, Air Squats, Running (Murph Prep)
• Tuesday: Strength is Deadlifts – WOD is Rowing, KBS, Situps
• Wednesday: Strength is Jerks – WOD is DU, Shoulder to OH, Burpees
• Thursday: Strength is Front Squats – WOD is Lunges, TTB, Rowing (or bike)
• Friday: Strength is Power Snatch – WOD is HSPU, DB Snatch, Box Jump Overs
• Saturday: Partner WOD Alert**** Running, Wallballs, Muscle Ups
• Sunday: Hero WOD with Coach Connie (TBD)

CrossFit East River – WOD

Deadlift (Every 90 seconds x 10 Sets
3 Deadlifts @ 60-70%
+
3-5 Box Jumps

% of 1RM Deadlift)

We are creating a range for the Box Jumps today in order allow for those going for more height on the Box Jumps to target 3 high box jumps and those just working on form and more control to target 5 box jumps at a lower height

Scaling Modifications:

Hex Bar Deadlift

Sumo Deadlift

Block Deadlifts

Deadlift (Every 90 seconds x 10 Sets
3 Deadlifts @ 60-70%
+
3-5 Box Jumps

% of 1RM Deadlift)

We are creating a range for the Box Jumps today in order allow for those going for more height on the Box Jumps to target 3 high box jumps and those just working on form and more control to target 5 box jumps at a lower height

Scaling Modifications:

Hex Bar Deadlift

Sumo Deadlift

Block Deadlifts

“Hard Knock Life” (3 Rounds for time)

For Time:

Every 4:00 minutes x 3 Sets

300/250m Row

25 Russian Kettlebell Swings

25 Abmat Sit-Ups

Kettelbell: 53/35lb, 22.5/15kg
Time Domain: 2:45-3:15/ Set

Time Cap: 3:45 / Set

Stimulus: Posterior Chain and Midline Conditioning

RPE : 7/10

Primary Objective : Complete each set in under 3:15

Secondary Objective : Unbroken Kettlebell Swings

[Hard Knock Life: Levels] (3 Rounds for time)

Level 2:

For Time:

Every 4:00 minutes x 3 Sets

300/250m Row

20 Russian Kettlebell Swings

20 Abmat Sit-Ups

Kettelbell: 53/35lb, 22.5/15kg

Level 1:

For Time:

Every 4:00 minutes x 3 Sets

250/200m Row

20 Russian Kettlebell Swings

20 Abmat Sit-Ups

Kettelbell: 35/18lb, 16/8kg

Masters 55+:

For Time:

Every 4:00 minutes x 3 Sets

250/200m Row

20 Russian Kettlebell Swings

20 Abmat Sit-Ups

Kettelbell: 44/26lb, 20/12kg

Competitor:

For Time:

Every 4:00 minutes x 3 Sets

300/250m Row

25 American Kettlebell Swings

20 GHD Sit-Ups

Kettelbell: 53/35lb, 22.5/15kg

Travel / Hotel:

For Time:

Every 4:00 minutes x 3 Sets

1:00 Cardio Choice

25 Russian Kettlebell Swings

25 Abmat Sit-Ups

Kettelbell: 53/35lb, 22.5/15kg

*Can sub dual dumbbell swings for russian swing

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

Optional Accessories (Checkmark)

3 Sets: For Quality

10/10 Single Leg Glute Bridge Medball Squeeze

5 Hamstring Walkouts

:20/:20 Kettlebell Side Plank