WOD – Sun, May 18
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CrossFit East River – WOD
General Prep
8:00 EMOM
minute 1: 12/9 Calorie Row
minute 2: :15/:15 PVC Pipe Front Rack Stretch
minute 3: 5 Inchworm Push-Ups + 10 Glute Bridges
minute 4: Barbell Complex*
Barbell Complex = 3 Clean Deadlifts + 3 Tall Muscle Cleans + 3 Hang Power Cleans
Specific Barbell Primer (Add Loads) (Checkmark)
3 Sets: Increasing Loads on Each Set
Clean Lift Off
Slow Pull Power Clean
Hang Power Clean
Touch and Go Power Clean
*Build to starting loads for the complex
Power Clean (Hang Power Clean + Power Clean
Every 90 seconds x 10 Sets
2+1 @ 60%+
Level 1:
Every 90 seconds x 10 sets
3 Hang Power Cleans
Travel / Hotel:
3 Dual Dumbbell Hang Power Cleans + 2 Dual Dumbbell Power Cleans
)
% of 1RM Power Clean
This complex is meant to be unbroken
Key focus areas:
Keep the bar close
Work on a snappy turnover, quick elbows + quick feet
Quality front rack catch
Modifications:
Newer athletes should complete this as 3-4 Hang Power Cleans with light loads to reinforce form and build mechanics through hip extension into the pull and turnover into the Front Rack.
Alternatively we can do Dual Dumbbell Hang Power Cleans for those with real front rack limitations
“Grindin'” (Time)
For Time
21-15-9
Calorie Row (Female: 15-12-9)
Dual Dumbbell Power Cleans
*5 Wall Walks to Finish Each Set
Dumbbells: 2 x 50/35lb, 22.25/15kg
–
Goal Time Domain : 6-8 min
Time Cap: 10 min
Stimulus : Sprinty Style Posterior Chain Burner
RPE : 8.5/10
Primary Objective : Complete the workout in under 7 minutes
Secondary Objective : Keep the Dual Dumbbell Power Cleans to 3 sets or less on each set.
[Grindin: Levels] (Time)
Level 2:
For Time
21-15-9
Calorie Row (Female: 15-12-9)
Dual Dumbbell Power Cleans
*3 Wall Walks to Finish Each Set
Dumbbells: 35/25lb, 15/12kg
Level 1:
For Time
21-15-9
Calorie Row (Female: 15-12-9)
Dual Dumbbell Hang Power Cleans
*3 Wall Walks to Finish Each Set 30 in
Dumbbells: 25/15lb, 12/7kg
Masters 55+:
For Time
21-15-9
Calorie Row (Female: 15-12-9)
Low Hang Dual Dumbbell Hang Power Cleans
*3 Wall Walks to Finish Each Set
Dumbbells: 30/20lb, 14/9kg
Travel / Hotel:
For Time
21-15-9
Dual Dumbbell Power Cleans
*200m Run + 3 Wall Walks to Finish Each Set
Dumbbells: 50/35lb, 22.5/15kg
Mobility
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories (Checkmark)
3 Sets: For Quality
10 Romanian Deadlifts 2121 Tempo
10-12 Ring Hamstring Curls
:15/:15 Star Plank
:15/:15 Copenhagen Plank