WOD – Mon, May 19

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Week of 5/19 Programming Overview

• Monday: Strength: Back Squats – WOD: Step Ups, V-Ups, Goblet Squats, Double Unders
• Tuesday: WOD: Rowing, Burpees, Running
• Wednesday: Strength: Deadlifts – WOD: DT (Deadlifts, Hang Power Cleans, Push Jerk)
• Thursday: Strength: Snatches – WOD: Overhead Squats, Pullups
• Friday: Strength: Bench – WOD: Rowing, Pushups, TTB
• Saturday: Partner WOD Alert**** Rowing, DB Snatch, Burpee Box Jump Overs
• Sunday: No Hero WOD Since Memorial Day MURPH

CrossFit East River – WOD

Back Squat (10:00 EMOM
3 Reps @ 65-70% of 1RM)

The goal here is to focus on controlled loading with speed out of the hole on each rep. This session is about developing great mechanics and consistent reps on the Back Squat.

Substitutions:

Box Squats for athletes with knee or back pain.

Rear Foot Elevated Split Squats for athletes with back pain, primarily in the sacral / lumbar region.

“Schwing!” (AMRAP – Rounds)

12:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Ups

minute 2: 15 V-Ups

minute 3: 10 Kettlebell Goblet Squats

minute 4: 50 Double Unders

Dumbbells: 2×50/35lb, 22.5/15kg

Box Height: 20in

Kettlebell: 70/53lb, 32/24kg
Goal : Complete each working movement within the minute.

Stimulus : Midline and Quad Stamina

RPE : 7/10

Primary Objective : Complete each movement in under 40 seconds. We are looking to keep this to 30-40 sec on and 20-30 sec off per movement.

Secondary Objective : Keep the RPE for this workout at 7/10 or under

[Schwing!: Levels (AMRAP – Rounds)

Level 2:

12:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Ups

minute 2: 15 V-Ups

minute 3: 10 Kettlebell Goblet Squats

minute 4: 35 Double Unders

Dumbbells: 2×35/25lb, 15/12kg

Box Height: 20in

Kettlebell: 53/35lb, 24/16kg

GHD: Partial Range of Motion

Level 1:

12:00 EMOM

minute 1: 14 Alternating Box Step-Ups

minute 2: 20 Abmat Sit-Ups

minute 3: 10 Kettlebell Goblet Squats

minute 4: 70 Single Unders

Box Height: 20in

Kettlebell: 53/35lb, 24/16kg

GHD: Partial Range of Motion

Masters 55+

12:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Ups

minute 2: 15 V-Ups

minute 3: 10 Kettlebell Goblet Squats

minute 4: 35 Double Unders

Dumbbells: 2×35/25lb, 15/12kg

Box Height: 20in

Kettlebell: 53/35lb, 24/16kg

GHD: Partial Range of Motion

Competitor:

12:00 EMOM

minute 1: 8 Dual Dumbbell Box Step-Ups

minute 2: 20 GHD Sit-Ups,

minute 3: 12 Goblet Squats

minute 4: 70 Double Unders

Dumbbell Step-Ups: 2×70/50lb, 32/22.5kg

Box Height: 20in

Goblet Squat: 100/70lb, 45/32kg

Travel / Hotel:

12:00 EMOM

minute 1: 10 Dual Dumbbell Bench Step-Ups

minute 2: 20 V-Ups

minute 3: 10 Kettlebell Goblet Squats

minute 4: 50 Double Unders

Choice on Loads

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)

3 Sets: For Quality

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

1:00 Weighted Wall Sit