WOD – Sun, Jul 6

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Week of 7/7 Programming Overview

• Monday: Strength: Snatch – WOD: Burpee Box Jump Overs, Wall Balls, Power Snatch
• Tuesday: WOD: Running, BMU, Double Unders, Row
• Wednesday: Strength: Shoulder Press – WOD: Floor Press, Renegade Row, OH Plate Carry, V-Ups
• Thursday: Strength: Front Squat – WOD: Squat Cleans, Row
• Friday: WOD: Pullups, HS Walk, KBS
• Saturday: Partner WOD – TTB, Back Squats, Burpees
• Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

General Prep 

:30 Row

:15 Transition

:30 Kettlebell Deadlift

:15 Transition

:30 Ring Plank

:15 Transition

:30 Alternating V-Ups or GHD Supine Hold

:15 Transition

Specific Movement Prep

8 Russian Kettlebell Swings + 8 American Kettlebell Swings

4-5 Ring Push-Ups @ Moderately Challenging Angle

6-8 GHD Sit-Ups

—

Then Get into the Workout

“Rusty Cage” (AMRAP – Rounds)

40:00 EMOM

minute 1: 15/12 Calorie Row

minute 2: 15 American Kettlebell Swings

minute 3: 12/9 Ring Push-Ups

minute 4: 15 GHD Sit-Ups

minute 5: Rest

Kettlebell: 53/35lb, 24/16kg
Goal: Complete each movement within 0:40–0:50 each round to allow transition

Score: Completion and quality of all 8 rounds

Secondary Objective: Manage midline and shoulder fatigue through efficient pacing

[Rusty Cage: Levels] (AMRAP – Rounds)

Level 2:

40:00 EMOM

minute 1: 13/10 Calorie Row

minute 2: 15 American Kettlebell Swings

minute 3: 10/8 Ring Push-Ups

minute 4: 15 GHD Sit-Ups *Shorter ROM

minute 5: Rest

Kettlebell: 44/26lb, 20/12kg

Level 1:

40:00 EMOM

minute 1: 12/9 Calorie Row

minute 2: 15 Russian Kettlebell Swings

minute 3: 10/8 Elevated Ring Push-Ups

minute 4: 15 Abmat Sit-Ups

minute 5: Rest

Kettlebell: 35/26lb, 15/12kg

Masters 55+:

40:00 EMOM

minute 1: 13/10 Calorie Row

minute 2: 15 Russian Kettlebell Swings

minute 3: 10/8 Ring Push-Ups

minute 4: 15 V-Ups

minute 5: Rest

Kettlebell: 44/26lb, 20/12kg

Competitor:

Day Off or As prescribed

Travel / Hotel:

40:00 EMOM

minute 1: 6 Shuttle Runs

minute 2: 15 American Kettlebell Swings

minute 3: 15/10 Push-Ups

minute 4: 15 V-Ups

minute 5: Rest

Kettlebell: 53/35lb, 24/16kg or Dual Dumbbell Hang Muscle Snatch @ 2×25/15lb, 12/7kg

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)

3 Sets: For Quality

15 Banded Face Pulls

:30/:30 Banded Paloff Press Hold

:30 Hollow Body Hold

SPC Justin Herbert (Time)

For Time

17 Burpees

400 meter Run

21 Air Squats

17 Burpees

400 meter Run

28 Push-Ups

17 Burpees

400 meter Run

26 Lunges

17 Burpees

400 meter Run

21 Air Squats

17 Burpees

400 meter Run

28 Push-Ups

17 Burpees

400 meter Run

26 Lunges

17 Burpees

400 meter Run

17 Burpees

400 meter Run

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here