WOD – Sun, Aug 10

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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, Hang Squat Cleans, Burpees, TTB
• Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Warm-Up:

2 Sets, For Quality

1:00 Cardio Choice

6 Alternating Box Step-Ups

6 Box Jumps

10 Scapular Push-Ups + 10 Plank Shoulder Taps

8 Dumbbell Bent Over Rows

8 Dumbbell Strict Press

—

Then Take the Barbell to the Rack and Let Athletes Start building towards 3RM Bench Press

Bench Press (0:00 – 10:00
Establish a 3RM Bench Press

From 10:00 – 12:00 : Rest

@ 12:00 Complete 5 Reps @ 85% of 3RM

@ 14:00 Complete 10 Reps @ 75% of 3RM)

Focus: Absolute Strength and Strength Endurance

Cues: Root through the floor with your feet, pull the bar to the body and press through your midback.

Modifications:

We can adjust to Close Grip Bench Press, Incline Bench Press, or even a Landmine Press as quality modifications for the day. Alternatively limiting the range of motion through a floor press or dumbbell bench would be a great modification for the day.

“The Shaggin’ Wagon” (AMRAP – Rounds and Reps)

10:00 AMRAP

10 Box Jumps (Step-Down)

15 Dumbbell Push Press

20 Renegade Rows

Dumbbells @ 2 x 50/35lb, 22.5/15kg

Box Height: 24/20in
Score: Total Rounds + Reps

Goal: 3.5–5 Rounds

Primary Objective: Push the pace on the Dumbbell Movements with the goal of staying unbroken.

Secondary Objective: Maintain even pacing across all rounds today.

[The Shaggin Wagon: Levels] (AMRAP – Rounds and Reps)

Level 2:

Dumbbells @ 2 x 35/25lb, 15/12kg

Box Height: 24/20in

Level 1:

10:00 AMRAP

10 Alternating Box Step-Ups

15 Dumbbell Push Press

20 Renegade Rows

Dumbbells @ 2 x 25/15kg

Box Height: 24/20in

Masters 55+:

Dumbbells @ 2 x 30/20lb, 14/9kg

Box Height: 24/20in

Competitor:

Day Off

Travel / Hotel:

As prescribed

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)

4 Sets: for Completion

10-15 Dumbbell Hammer Curls

20 Dumbbell Reverse Fly’s

10-15 Push-ups

20 Banded Tricep Extension

Oscar (AMRAP – Rounds)

AMRAP in 23 minutes

9 Devil Presses (2×40/25 lb)

20 Alternating Dumbbell Lunges (2×40/25 lb)

9 Dumbbell Push Presses (2×40/25 lb)

20 Sit-Ups