WOD – Thu, Nov 27
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
Note: this is meant to be quick, simple and to the point.
250/200m Row or 200m Run
–
10 Alternating Arm Swings
10 Alternating Overhead Lat /Tricep Stretch
:20/:20 Samson Lunge Stretch
–
2 Sets:
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Overhead Squats
3 Front Squats
3 Push Press
3 Hang Power Clean + Push Jerk
3 Thrusters
6 Bar Kip Swings
6 Ring Rows
Specific Priming and Prep
250/200m Row or 200m Run
–
2 Sets: Getting Working Touches on Weights
3 Power Snatch
3 Overhead Squats
3 Bar Facing Burpees
3 Power Clean and Push Jerk
3 Pull-Ups
5 Push-Ups
5 Wall Balls
–
Final Set-Up and Get into the Workout
“Thanksgiving with the Girls V2” (Time)
“Jackie’s House”
1000m Row
50 Thrusters 45/35lb, 20/15kg
“Angie’s House”
20 Pull-Ups
20 Push-Ups
20 Abmat Sit-Ups
20 Air Squats
“Nancy’s House”
2 Rounds
400m Run
15 Overhead Squats 95/65lb, 43/30kg
“Barbara’s House”
20 Pull-Ups
30 Push-Ups
40 Abmat Sit-Ups
50 Air Squats
“Ingrid and Grettel’s House”
3 Rounds
5 Power Snatch 135/95lb, 61/43kg
5 Bar Facing Burpees
5 Clean and Jerk 135/95lb, 61/43kg
5 Bar Facing Burpees
“Karen’s House”
50 Wall Balls 20/14lb, 9/6kg, 10/9ft
Score = Time
Goal Time Domain: 28:00-35:00
Time Cap: 40:00
Stimulus: Fun Classic CrossFit Medley
RPE: 9/10 *This is meant to be a good challenge for the day.
Primary Objective: Look to maintain quality movements patterns and technique throughout.
Secondary Objective: Complete the workout in under 30 minutes.
[Thanksgiving with the Girls V2: L2, L1, & Masters 55+] (Time)
Level 2:
As prescribed, except:
Ingrid and Grettel’s House at 95/65lb, 43/30kg
—
Level 1:
Jackie’s House
500m Row
Nancy’s House
200m Runs
Angie and Barbara:
Banded Pull-Ups
Elevated Push-Ups
Ingrid and Grettel’s
Hang Power Snatch and Hang Power Clean and Jerk
All Barbells: 45/35lb, 20/15kg
—
Masters 55+:
As prescribed, except:
Nancy’s House + Ingrid and Grettel’s House at 75/55lb, 34/25kg
[Thanksgiving with the Girls V2: Competitor & Travel] (Time)
Competitor:
As prescribed
—
Travel / Hotel:
Make Adjustments as needed with Dumbbells.
Mobility (Checkmark)
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (Checkmark)
Carries / Isometrics
For Quality
3 Sets:
50/50ft (15/15m) Kettlebell Mixed Front Rack / Suitcase Carry
:45-:60 Sandbag Bear Hug Hold
:30/:30 Side Plank