WOD – Wed, Jun 18
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CrossFit East River – WOD
General Prep
3 Sets:
1:00 Row (:30 Easy – :20 Mod – :10 Hard)
10 Goblet Cossack Squats
6 Inchworm Push-Ups
:30/:30 Side Plank
:20/:20 Single Arm Plank
Specific Barbell Prep
3 Sets, building to working loads
1 Pause Front Squat + 3 Front Squats
Paused Front Squat (Pause Front Squat + Front Squat
Every 2:30 x 5 Sets
2 Sets x 1+4 @ 70%
2 Sets x 1+3 @ 75%
1+2 @ 80%
Pause :03 on the Pause Front Squat
*After Each Set Complete 3 Broad Jumps for Distance
Level 1:
Every 2:30 x 5 Sets
5 Front Squats @ 21×1 Tempo
@ mo)
Goal: Quality positions and good speed out of the hole in every squat.
Stimulus: Absolute Strength Development
Cues:
Root through the feet, push up through the elbows and flex the belly. For the paused squat, make sure to keep tension in the hole and work to press out of the bottom without a rebound to get back up. On the regular front squats we are looking for quality speed and positions.
Modifications:
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.
Work in Progress (2 Rounds for reps)
Part A)
5:00 AMRAP
60 Wall Balls 20/14lb, 9/6kg, 10/9ft
-Max Calorie Row
Rest 5:00 minutes
Part B)
5:00 AMRAP
Part A Calories
-Max Wall Balls 20/14lb, 9/6kg, 10/9ft
*Re-Test (June 19th, 2024)
Goal: Maintain composure in Part A to earn 30–50+ Calories; match or exceed 50+ Wall Balls in Part B
Stimulus: Max Effort Aerobic and Muscular Endurance Output with Built-In Interference
RPE: 9/10
Primary Objective: Stay controlled on Wall Balls to earn time for high-effort calories
Secondary Objective: Pace the row to hit a repeatable number and finish with efficiency on the second effort
[Levels: Work in Progress] (2 Rounds for reps)
Level 2:
As prescribed
—-
Level 1:
14/10lb, (6/4kg)
—
Masters 55+:
As prescribed
—
Competitor:
30/20lb, 14/9kg
—-
Big Class Option:
As prescribed with a 5:15 Rest instead of 5:00 Rest start groups on a 2:30 delay to have this workout flush out and make sense.
Group 1: @ 0:00
Group 2: @ 2:30
Group 3: @ 5:00
Group 1: will start part 2 at the 10:00 mark, which is when group 3 is done. This is why we are having it be a 5:15 rest instead of a 5:00 rest to allow for transition times onto the rower.
This will ensure that all groups are off the rower at the right times.
—
Limited Equipment / Travel:
Part A)
5:00 AMRAP
40 Dumbbell Thrusters 30/20lb, 14/9kg
-Max Distance Run
Rest 5:00 minutes
Part B)
5:00 AMRAP
Part A Run Distance
-Max Dumbbell Thrusters 30/20lb, 14/9kg
Mobility
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
Optional Accessories (Checkmark)
Part A)
4 Sets: For Quality
5/5 Bulgarian Split Squats (Loaded)
+
5/5 Bulgarian Split Squat Jumps (Unloaded)
Part B)
4 Sets: For Quality
:20/:20 Single Leg Wall Sit
10/10 Half Kneeling Paloff Press with Rotation