WOD – Thu, Jun 12
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CrossFit East River – WOD
Mobility and Activation Work
2 Sets: For Quality
1:00 Cardio Choice
:30/:30 Banded Front Rack Mobility :
:30/:30 Banded Hip Distraction
:30 Elevated Prayer Stretch
Specific Movement Prep
3 Sets, Building Complexity and Loading
1 Wall Walk + :10 Nose to Wall Handstand Hold
10 Medball Front Squats / Wall Balls
12 Alternating Box Step-Ups / 10 Box Jumps / 8 Box Jump Overs
5 Barbell Push Press
5 Barbell Front Squats
Strength Superset EMOM
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 3 Push Press
Station 2: 3 Front Squat
Starting @ 70% of 1RM for Both Lifts and Increasing to a 3 Rep Heavy for the Day
Stimulus: Absolute Strength Development and Test
Cues:
Front Squat: Root through the feet, push up through the elbows and flex the belly.
Push Press: Vertical dip and drive, keep the elbows underneath and slightly in front of the bar, and finish strong overhead with the bar centered over midline.
Modifications:
For the Front Squats we can look to move to a Back Squat if mobility is an issue, or move to goblet squats for those just learning the mechanics of the squat while also reinforcing similar bracing positions.
For the Push Press, let’s initially look to move to Dumbbell Push Press as the primary scale for those with movement limitations. We can also adjust to an incline bench press or landmine press if it’s the range of motion that is creating the biggest limitation or pain here.
Push Press (Record the Heaviest Set of 3)
Front Squat (Record the Heaviest Set of 3 for the Day)
Walking on Walls (Time)
For Time
5 Wall Walks
15 Wall Balls
20 Box Jump Overs
30 Wall Balls
20 Box Jump Overs
15 Wall Balls
5 Wall Walks
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Height 24/20”
*(Re-Test from 6-13-2024)
Goal: 4-7 minutes
Time Cap: 10 minutes
Stimulus: Shoulder / Quad Interference and Muscular Stamina
RPE: 8.5/10
Primary Objective: Complete each set of Wall Walks in under 1:00
Secondary Objective: Look to cycle the Wall Balls in sets of 10+ reps on each set, while still maintaining a solid pace of 20 box jumps / minute.
[Walking on Walls: Levels] (Time)
Level 2:
4 Wall Walks
12 Wall Balls
16 Box Jump Overs
24 Wall Balls
16 Box Jump Overs
12 Wall Balls
4 Wall Walks
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Height 24/20”
—
Level 1:
4 Wall Walks
12 Wall Balls
16 Box Step-Ups
24 Wall Balls
16 Box Step-Ups
12 Wall Balls
4 Wall Walks
Wall Ball: 14/10lb, 6/4kg
Box Height 24/20”
—
Masters 55+:
4 Wall Walks
12 Wall Balls
16 Box Jump Overs
24 Wall Balls
16 Box Jump Overs
12 Wall Balls
4 Wall Walks
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Height 24/20”
—
Competitor:
Active Recovery Day
See Comp Session
—
Big Class Version
As prescribed
—
Travel/Hotel:
For Time
5 Wall Walks
20 Air Squats
20 Bench Jump Overs
40 Air Squats
20 Bench Jump Overs
20 Air Squats
5 Wall Walks
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Optional Accessories (Checkmark)
For Quality:
5 Sets
:20/:20 Copenhagen Plank
:20/:20 Single Leg Wall Sit
Aim to perform each set with minimal transition between movements, and then rest a few minutes between sets to maintain quality and unbroken holds.