WOD – Tue, Nov 25
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2:00 Row
–
2 Sets:
5 Tall Muscle Cleans
:20 Behind the Neck Elbow Punch Throughs
5 Barbell Good Mornings
5 Back Squats
3 Tempo Front Squats (2 Count Down + 2 sec Pause)
6 Scap Pull-Ups + 6 Kip Swings + 3 Strict Knee Raises
Specific Barbell Prep / Loading to Working Weights
5 Front Squats @ 50%
3 Front Squats @ 60%
3 Front Squats @ 65%
3 Front Squats @ 70%
Front Squat (Weightlifting Variable Reps & Sets)
Modifications
– Adjust to Back Squat for those with front rack mobility issues
– Adjust to Box Squat for Knee concerns
– Adjust to Split Squat for knee issues
#TEAMPRVNTUESDAY (AMRAP – Rounds and Reps)
“I’m Lovin’ It”
15:00 AMRAP
20/16 Calorie Row
15 Toes to Bar
5 Power Clean
Barbell: 205/145lb, 93/68kg
Score: Rounds & Reps
Goal: 4-6 Rounds
Stimulus: Barbell Conditioning and Midline
RPE: 8/10
Primary Objective: Toes to Bar in 2-3 Sets
Secondary Objective: Complete the Barbell as quick singles completing 1 every 10 seconds
[#TEAMPROVENTUESDAY: L2, L1, Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
15:00 AMRAP
18/14 Calorie Row
12 Toes to Bar
5 Power Clean
Barbell: 155/105lb, 70/48kg
—
Level 1:
15:00 AMRAP
15/12 Calorie Row
12 Kipping Knee Raises
5 Hang Power Clean
Barbell: 60% of 1RM
—
Masters 55+:
15:00 AMRAP
18/14 Calorie Row
12 Toes to Bar
5 Power Clean
Barbell: 135/95lb, 61/43kg
[#TEAMPRVNTUESDAY: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
15:00 AMRAP
20/16 Calorie Row
15 Toes to Bar
5 Power Clean
Barbell: 225/155, 70/48kg
—
Travel / Hotel:
15:00 AMRAP
200m Run
15 V-Ups
10 Dumbbell Power Cleans
Dumbbells: 50/35lb, 22.5/15kg
Mobility (Checkmark)
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
Optional Accessories (Checkmark)
Anti-Rotational + Posterior Chain
For Quality
3 Sets:
12 Ring Hamstring Curls
:20/:20 Single Arm Ring Plank
:30 Kettlebell Weighted Dead-Bugs