WOD – Wed, Aug 6
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Week of 8/3 Programming Overview
- Monday: 1 RM Clean & Jerk, 1RM Front Squat
- Tuesday: Strength: Pullups – WOD: Rowing, Burpees, KBS
- Wednesday: WOD: Deadlifts, Strict Press, DB Step Ups, Sit-Ups
- Thursday: WOD: Bike/Row/Ski Erg, Wall Balls, Double Unders, Wall Walks
- Friday: Strength: Snatch- WOD: Helena
- Saturday: Rowing, Hand Squat Cleans, Burpees, TTB
- Sunday: Hero WOD with Coach Connor
CrossFit East River – WOD
“He Must Work Out” (Checkmark)
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift
8 Strict Press
12 Dual Dumbbell Step-Ups
16 V-Ups
Sumo Deadlift: 315/205lb, 143/93kg
Strict Press: 95/65lb, 43/30kg
Dual Dumbbell Step-Ups: 50/35lb, 22.5/15kg, 20in
Score = Completion. Load in Notes
Suggested Loading: 70-75% of 1RM Deadlift for Sumo Deadlift
*This will be set-up as stations and ideally working through with groups of 3-5. This would mean that we would ideally share barbells and just roll through for quality to complete each set within the 4:00 as a quality set working on tension and form throughout. For the strict press we can take this from the floor or the rig, but the rig could be a good option today to allow for better class management and spacing.
Goal: Complete all 5 sets with controlled pacing and focus on movement integrity
Time Domain: ~3:00–3:30 per round
Stimulus: Strength-Endurance / Midline Integrity & Movement Control
RPE: 6.5–7.5/10
Primary Objective: Move with control and consistency across all stations—no racing.. The score today is completion and loading…. not time.
Secondary Objective: Maintain the time it takes to complete each set. Again, no rushing or racing here, but just moving with intent.
[He Must Work Out: Levels] (Checkmark)
Level 2:
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift
8 Strict Press
12 Dual Dumbbell Step-Ups
12 V-Ups
Sumo Deadlift: 225/155lb, 102/70kg
Strict Press: 75/55lb, 34/25kg
Dual Dumbbell Step-Ups: 35/25lb, 15/12kg, 20in
Level 1:
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift
8 Strict Press
12 Alternating Box Step-Ups
16 Abmat Sit-Ups
Sumo Deadlift: 70% of 1RM Deadlift
Strict Press: 45/35lb, 20/15kg
Box Height 24/20in
Masters 55+:
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift
8 Strict Press
12 Dual Dumbbell Step-Ups
16 V-Ups
Sumo Deadlift: 185/125lb, 84/57kg
Strict Press: 75/55lb, 34/25kg
Dual Dumbbell Step-Ups: 30/20lb, 14/9kg, 20in
Competitor:
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift
8 Strict Press
12 Dual Dumbbell Step-Ups
16 GHD Sit-Ups
Sumo Deadlift: 335/225lb, 162/102kg
Strict Press: 115/75lb, 52/34kg
Dual Dumbbell Step-Ups: 50/35lb, 22.5/15kg, 20in
Score = Completion. Load in Notes
Suggested Loading: 70-75% of 1RM Deadlift for Sumo Deadlift
Travel/ Hotel:
For Quality
Every 4:00 x 5 Sets
8 Dual Dumbbell Sumo Deadlift
8 Dual Dumbbell Strict Press
12 Dual Dumbbell Reverse Lunges
16 V-Ups
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 Completion
:45 Sorenson Hold
:15 Rest
:45 Barbell Z-Press @ 45/35lb, 20/15kg
:15 Rest