WOD – Fri, Aug 1
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CrossFit East River – WOD
General Prep
10:00, For Quality
1:00 Cardio Choice
10 Deep Lunge Mountain Climbers
10 Air Squats
10 Hollow Rocks
:15 Passive Hang + :15 Active Hang
Specific Barbell Prep
Take 7 minutes
Take the barbell to the rack and loosen up for the Back Squats with the focus on dialing in form and tackling 2 Reps at a time from 40-50% up to the 80% starting load over the course of 4-5 sets.
Back Squat (Every 2:00 x 6 Sets
2 Back Squats @ 80%
% of 1RM Back Squat
)
Focus: Priming the system for 1RM Front Squat Monday
Cues: Root through the floor, control the eccentric and work on speed on the concentric.
Modifications:
Level 1: 4 Back Squats @ 7 RPE across
Box Squats , Split Squats
**Secondary Warm-Up After Back Squats**
5 Thrusters (empty bar)
5 Bar Kip Swings
5 Strict Knee Raises
5 Thrusters (working weight or just under)
5 Toes to Bar or Modification (Alt TTB, Toe to Target, Kipping Knees to chest or elbows)
–
Adjust to make sure working weight is on the bar and athletes have their correct toe to bar option for the day.
“Asymptote” (AMRAP – Reps)
9:00 EMOM
Minute 1: 6 Thrusters + 6 Toes to Bar
Minute 2: 7 Thrusters + 7 Toes to Bar
Minute 3: 8 Thrusters + 8 Toes to Bar
Minute 4: 9 Thrusters + 9 Toes to Bar
Minute 5: Rest
Minute 6: 8 Thrusters + 8 Toes to Bar
Minute 7: 9 Thrusters + 9 Toes to Bar
Minute 8: 10 Thrusters + 10 Toes to Bar
Minute 9: 10 Thrusters + Max Toes to Bar
Barbell Load: 95/65lb, 43/30kg
The edge of sustainable… “You’ll never touch the line… but you’ll get damn close.”
Format: Progressive Interval Ladder
Score: Max Total Reps / Total Reps until max toes to bar = 124 Reps
Goal: Complete all programmed work through minute 8 and accumulate 8+ Toes to Bar in minute 9
Stimulus: Threshold Effort with Climbing Density / Grip Fatigue Management
RPE: 9/10
Primary Objective: Stay unbroken or near-unbroken through the first 8 minutes to earn time for the max effort finish
Secondary Objective: Limit transition time and manage grip fatigue to maximize toes to bar output in final minute
[Asymptote: Levels] (AMRAP – Reps)
Level 2:
Reduce reps by 1 rep per movement on each minute
Barbell Load: 75/55lb, 34/25kg
Level 1:
Reduce reps by 1 rep per movement on each minute
Adjust to Kipping Knee Raises
Thruster: 45/35lb, 20/15kg
Masters 55+:
Reduce reps by 1 rep per movement on each minute
Barbell Load: 65/45lb, 30/20kg
Competitor:
Add 1 rep per movement on each minute
Travel / Hotel:
Dumbbell Thrusters @ 2×35/25lb, 15/12kg
V-Ups
Mobility (Checkmark)
PRVN Recovery #2
1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Optional Accessories (Checkmark)
3-4 Sets: For Quality
10/10 Single Leg Barbell Hip Thrust
12 Ring Hamstring Curls
14 Alternating Goblet Cossack Squats