WOD – Fri, Jun 6

June 6, 2025Uncategorized

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CrossFit East River – WOD

Mobility and Activation Work

2 Sets

10/10 Quadruped Adductor Rock Backs

:30/:30 Couch Stretch

:30/:30 Pigeon Pose

Specific Prep

3 Sets, For Quality

10 Bootstrap Squats

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

Back Squat (Back Squat
10:00 EMOM
3 Reps @ 70-75% of 1RM)

–

% of Back Squat

This is an increase in the 10:00 EMOM from what we tackled two weeks prior

Key focus areas:

Global Tension, Bracing

Root through your feet and keep your torso tall.

Modifications:

For those with knee issues, adjust to a box squat, for those with lumbar or lower back pain, consider a split squat variation.

Closer to the Sun (Time)

3 Rounds for Time

15 Power Clean

21-15-9 Toe to Bar

15 Thrusters

21-15-9 Bar Facing Burpees

Load: 115/75lb, 52/35kg

Goal: 9:00-12:00

Time Cap: 15:00
* (Re-Test from 5-31-2024)

Goal: 10-13 minutes

Time Cap: 15 minutes

Stimulus: High-volume engine test with barbell cycling and gymnastics interference

RPE: 9/10

Primary Objective:

Manage grip and breathing to stay smooth and composed through the transitions—especially between gymnastics and barbell movements.

Secondary Objective:

Attack the bar-facing burpees with a steady, relentless rhythm without letting heart rate spike beyond control.

[Closer to the Sun: Levels] (Time)

Level 2:

3 Rounds for Time

15 Power Clean

15-12-9 Toe to Bar

15 Thrusters

15-12-9 Bar Facing Burpees

Load: 95/65lb, 43/30kg

Level 1:

3 Rounds for Time

15 Hang Power Clean

15-12-9 Kipping Knee Raises

15 Thrusters

15-12-9 Lateral Burpee Step-Overs

Load: 65/45lb, 30/20kg

Masters 55+:

3 Rounds for Time

15 Power Clean

15-12-9 Toe to Bar

15 Thrusters

15-12-9 Bar Facing Burpees

Load: 75/55lb, 34/25kg

Competitor:

As prescribed

Travel / Hotel:

Sub Dumbbell Power Cleans and Thrusters @ 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

4 Sets: For Quality

5/5 Single Leg Box Jump, (Safe Height)

8/8 Landmine Rotational Clean and Press