WOD – Sun, Sep 28
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CrossFit East River – WOD
Warm-Up (Checkmark)
Mobility Prep and Activation
2:00 Row
:30 Down Dog to Up Dog + Calf Gas Pedals
:20 Extended Plank Reverse Bridge
:20/:20 Quadruped Thoracic Rotations
–
General Movement Prep
2 Sets: For Quality
8 Tall Muscle Cleans
:20 Behind the Neck Elbow Punch Throughs
6 Behind the Neck Press in Split
4/4 Pendulum Lunges
1 Wall Walk + :15 Wall Facing Hands and Hold
–
Barbell Primer
3 Sets: Building to working loads
Jerk Dip Drive
Split Jerk
Pause Split Jerk
Split Jerk (Every 90 seconds x 8 Sets
2 Split Jerks @ 70%+
*Pause in the catch for 1 second on each rep
)
Modifications and/or Substitutions:
For Limited Mobility: Move to Strict Press for strength development or even behind the neck strict press with light
“Life Changes” (4 Rounds for reps)
16:00 EMOM
minute 1: 4-6 Sandbag Cleans
minute 2: 4-6 Wall Facing Handstand Push-Ups
minute 3: 50ft (15m) Dual Dumbbell Farmers Lunge
minute 4: Rest
Dumbbells: 2 x 50/35lb, 22.5/15kg
Sandbag: 150/100lb, 70/48kg
*Alternative to Sandbag Cleans today will be Dual Kettlebell Dead-Stop Cleans at 70/53lb, 32/24kg
Score: Rounds Completed as Written
Stimulus: Full Body Strength EMOM
RPE: 6–8/10
Primary Objective: Complete each station with quality in the rep range given.
Secondary Objective: Complete the Sandbag Cleans as quick singles in under 10 seconds a rep.
[Life Changes: Levels] (4 Rounds for reps)
Level 2:
15:00 EMOM
minute 1: 4-6 Sandbag Cleans
minute 2: 4-6 Box Piked
Handstand Push-Ups
minute 3: 50ft (15m) Dual
Dumbbell Farmers Lunge
minute 4: Rest
Dumbbells: 2 x 35/25lb, 15/12kg
Sandbag: 100/70lb, 45/32kg
*Alt Dual Kettlebell Dead-Stop
Cleans at 53/35lb, 24/16kg
–
Level 1:
15:00 EMOM
minute 1: 4-6 Sandbag Cleans
minute 2: 4-6 Tall Kneeling Dual
Dumbbell Strict Press
minute 3: 50ft (15m) Dual
Dumbbell Farmers Lunge
minute 4: Rest
Dumbbells: 2 x 25/15lb, 12/7kg
Sandbag: 70/50lb, 32/22.5kg
*Alt Dual Kettlebell Dead-Stop
Cleans at 35/18lb, 16/8kg
—
Masters 55+:
15:00 EMOM
minute 1: 4-6 Sandbag Cleans
minute 2: 4-6 Box Piked
Handstand Push-Ups
minute 3: 50ft (15m) Dual
Dumbbell Farmers Lunge
minute 4: Rest
Dumbbells: 2 x 30/20lb, 14/9kg
Sandbag: 100/70lb, 45/32kg
*Alt Dual Kettlebell Dead-Stop
Cleans at 44/26lb, 20/12kg
–
Competitor:
15:00 EMOM
minute 1: 4-6 Sandbag Cleans
minute 2: 4-6 Wall Facing
Handstand Push-Ups
minute 3: 50ft (15m) Dual
Dumbbell Farmers Lunge
minute 4: Rest
Dumbbells: 2 x 50/35lb, 22.5/15kg
Sandbag: 200/150lb, 91/68kg
*Alt Dual Kettlebell Dead-Stop
Cleans at 70/53lb, 32/24kg
–
Hotel/Travel::
15:00 EMOM
minute 1: 4-6 Dual Kettlebell Dead-Stop
Cleans
minute 2: 4-6 Wall Facing Handstand
Push-Ups
minute 3: 50ft (15m) Dual Dumbbell
Farmers Lunge
minute 4: Rest
*Dumbbells are also a valuable sub if
Kettlebells are unavailable
Mobility (Checkmark)
PRVN Mobility #1
1:00/1:00 Tall Dragon Stretch
1:00/1:00 Scorpion Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
3 Sets: For Quality
15 GHD Weighted Hip Extensions
8/8 Single Arm Dumbbell Z-Press
15 Banded Face Pulls