WOD – Mon, Nov 24
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
400m Run
–
2-3 Sets
5/5 World’s Greatest Stretch
10 Knee Hug + Lunge and Twist
5 Barbell Strict Press + 5 Barbell Push Press
5 Press in Split
2 Split Jerks with Pause in the Catch
Take the Barbells to the Rack and Build to 75% over the course of 3-5 sets
Split Jerk (Every 90 seconds x 6 Sets
2 Split Jerks @ 75%+)
Starting at 75% and building to roughly 85%
Should feel like we are moving towards a 2 rep max today
Modifications:
– Adjust to Push Jerk for any Knee issues or niggles with the lower back in the split stance
– Can adjust to push press or strict press for simplicity and strength development. (If so adjust to 6×4 for Push Press or Strict Press
“Melts in Your Hands” (Time)
For Time:
21-18-15-12-9-6-3
Dual Dumbbell Push Press
*200m Run to Finish Each Round
Dumbbells: 50/35lb, 22.5/15kg
Score = Time
Time Domain: 11-15 minutes
Time Cap: 18 minutes
Stimulus: Run Capacity and Overhead Pressing Stamina
RPE: 8.5/10
Primary Objective: Complete each set of Push Press in 2 sets or less
Secondary Objective: Complete each run at close to 5k pace or around that 1:00 mark
[Melts in Your Hands: L2, L1, & Masters 55+] (Time)
Level 2:
Dumbbells: 35/25lb, 15/12kg
—
Level 1:
For Time:
21-18-15-12-9-6-3
Dual Dumbbell Push Press
*150m Run to Finish Each Round
Dumbbells: 25/15lb, 12/7kg
—
Masters 55+:
Dumbbells: 30/20lb, 14/9kg
[Melts in Your Hands: Competitor & Travel] (Time)
Competitor:
For Time:
21-18-15-12-9-6-3
Dual Dumbbell Push Press
*200m Run to Finish Each Round
Dumbbells: 70/50lb, 32/22.5kg
—
Travel / Hotel:
As prescribed
Mobility (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch
Optional Accessories (Checkmark)
Rotational Work + Horizontal Pulling
For Quality
3 Sets:
10/10 Split Stance Rotational Medball Throw
20 Renegade Rows
10-15 Barbell Reverse Curls