WOD – Sun, Jun 1
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CrossFit East River – WOD
General Prep
3 Sets: For Quality
5/5 Pistol Box Step-Down
:15 Dead-Hang + :15 Active Hang
10/10 Banded Paloff Press
15 Banded Face Pulls
:30/:30 Banded Front Rack Mobility
Barbell Specific Prep
2 Sets with Empty Barbell
2 x (1 Pause Front Squat + 2 Front Squats)
–
Take 3 Sets to Warm-Up to 75% of Front Squat
1 Pause Front Squat + 2 Front Squats
Front Squat (Every 2:00 x 5 Sets
1 Pause Front Squat + 2 Front Squats
Perform @ 75% of Front Squat Across
*1 sec Pause in the hole for the Front Squat
Level 1:
Every 2:00 x 5 Sets
3-4 Front Squats with a 1sec pause at a load of around 7 RPE for the day
)
–
% of Front Squat
Key focus areas:
Vertical Torso, Keep that chest tall and elbows pushing up on the bar.
Maintain tension in the hole, especially during the pause. Don’t just relax in the pause
Modifications:
We could adjust to a safety bar squat, back squat, or move to a Box Squat depending on the athlete’s issues.
“Alrighty Then!” (Time)
For Time
30-20-10
Dual Kettlebell Front Rack Walking Lunges
Toes to Bar
Kettlebell(s): 2x 53/35lb, 24/16kg
—
Goal: 6-9min
Time Cap: 12min
Stimulus: Midline Burner
RPE: 8.5/10
Primary Objective: Look to keep the lunges to 10 unbroken at a time or greater.
Secondary Objective: Focus on good controlled sets of toes to bar that maintain a pace of close to 15 per minute.
[Alrighty Then!: Levels] (Time)
Level 2:
For Time
30-20-10
Dual Kettlebell Front Rack Walking Lunges
Alternating Toes to Bar
Kettlebell(s): 2x 44/26lb, 20/12kg
Level 1:
For Time
30-20-10
Goblet Kettlebell Walking Lunges
Kipping Knee Raises
Kettlebell: 35/18lb, 16/8kg
Masters 55+:
For Time
30-20-10
Dual Kettlebell Front Rack Walking Lunges
Alternating Toes to Bar
Kettlebell(s): 2x 35/18lb, 16/8kg
Competitor:
Kettlebell(s): 2x 70/53lb, 32/24kg
Travel / Hotel:
For Time
30-20-10
Dual Dumbbell or Kettlebell Front Rack Walking Lunges
V-Ups
Load: Choice
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)
4 Sets: For Quality
15/15 Side Plank Shoot Throughs
:15-:25 GHD Supine Hold
50ft (15m) Dual Kettlebell Overhead Carry