WOD – Fri, Aug 29
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Week of 8/25 Programming Overview
- Monday: Strength: Power Cleans – WOD: Cal Row, KBS, Ring Dips
- Tuesday: WOD: Everything…Good Luck
- Wednesday: Strength: Deadlift – WOD: TTB, Renegade Rows, Bike/Row/Ski
- Thursday: Strength: Turkish Get-Up – WOD: DB Snatch, Box Jump Overs
- Friday: Strength: Front Squats – WOD: Bench Press, Lunges, V-Ups
- Saturday: Partner WOD: C&J, Wall Walks, Row, Burpees, Bike, DU
- Sunday: Open Gym
CrossFit East River – WOD
Front Squat (Every 2:30 minutes x 4 Sets
Set 1: 3 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
% of 1RM Front Squat)
Primary Objective: Hit the prescribed % with positions and speed.
Secondary Objective: Achieve the final 5 reps with the feeling that you could complete 10 reps
Stimulus: Absolute Strength and Positional Stability
“Summit Strength” (8 Rounds for weight)
16:00 EMOM
minute 1: 4 Bench Press
minute 2: 8/8 Back Rack Reverse Lunges
minute 3: 20 V-Ups
minute 4: Rest
Bench Press: 75%+ and Building to Heavy 4 Rep
Back Rack Lunges: 135/95lb, 61/43kg, From the Floor
Score = Total Load lifted across both lifts
Stimulus: Develop raw upper-body pushing power, single-leg stability, and midline endurance
RPE: 7–8/10
Primary Objective: Building to a heavy 4 rep Bench press with the goal of hitting around 85% today.
Secondary Objective: Maintain consistent, controlled lunges and crisp GHD sit-ups without sacrificing positioning.
[Summit Strength: Levels] (Checkmark)
Level 2:
16 V-Ups
Lunges: 95/65lb, 43/30kg
Level 1:
4 Bench Press
8/8 Dumbbell Reverse Lunges
16 Abmat Sit-Ups
Dumbbells: 35/25lb, 15/12kg
Masters 55+
Sub V-Ups for GHD Sit-Ups
Lunges: 95/65lb, 43/30kg
Competitor:
12 Med Ball Weighted GHD Sit-Ups 20/14lb, 9/6kg
Travel:
8 Dual Dumbbell Bench Press
8/8 Dumbbell Reverse Lunges
16 V-Ups
Mobility (Checkmark)
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)
3 Sets:
10 Dumbbell Tate Press
15/15 Terminal Banded Knee Extensions
:30 Hollow Hold