WOD – Fri, Dec 19
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Movement Prep
2 Sets:
20 Line Hops (Lateral / Forward and Back)
8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings
6 Inchworm to Hollow
10 Down Dog Alternating Toe Touches
6 Pike Push-Ups
Specific Prep
2 Sets:
:30 Double Unders or Double Under Practice
6 Russian KBS + 6 American Kettlebell Swings
6 Barbell Bradford Press w/Lockout
6 Barbell Push Press
Barbell Prep and Primer
2 Sets
5 Behind the Neck Press in Split
3 Split Jerks w/ 1-2 sec Pause in Catch + Focused Recovery Steps
—
Add Loads
—
3 Sets Building to 75%
2 Split Jerk with 2 sec Pause in recovery on Second Rep
Split Jerk (Every 1:30 x 10 Sets
1RM Split Jerk
Starting @ 60-70% and building to a 1RM for the Day
Record Heavy)
Modifications:
– Adjust to Push Jerk or Push Press if the Split Jerk is a problematic movement for refining form and technique.
– Adjust to Dumbbell Split Jerk, Push Jerk or Push Press for those where the barbell creates movement limitations.
Level 1 / New Athletes:
Every 1:30 x 10 sets
Push Jerk + Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)
“Higher Ground” (AMRAP – Rounds and Reps)
10:00 AMRAP
5 Shoulder to Overhead
10 American Kettlebell Swings
25* Double Unders
*Dubs increase by 5 reps each round
(25-30-35-40 …)
Barbell: 155/105lb, 70/48kg
Kettlebell: 53/35lb, 24/16kg
Score = Rounds + Reps
Goal: 7+ Rounds
Stimulus: Mixed-modal stamina with shoulder endurance and rising rope volume
RPE: 7.5/10
Primary Objective: Maintain unbroken sets on S2OH and KB swings
Secondary Objective: Manage double-under fatigue as reps increase. Look to stay unbroken though the set of 50 reps
[Higher Ground: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
5 Shoulder to Overhead
10 American Kettlebell Swings
15* Double Unders
*Increase by 5 each round
Barbell: 115/75lb, 52/34kg
Kettlebell: 44/26lb, 20/12kg
—
Level 1:
5 Shoulder to Overhead
10 Kettlebell Russian Swings
25 Single Unders*
*increase by 5 each round
Barbell: 65/45lb, 29/20kg
Kettlebell: 26/18lb, 12/8kg
—
Masters 55+:
5 Shoulder to Overhead
10 Russian Kettlebell Swings
15* Double Unders
*Increase by 5 each round
Barbell: 95/65lb, 43/30kg
Kettlebell: 44/26lb, 20/12kg
“Higher Ground: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
5 Shoulder to Overhead
10 American Kettlebell Swings
25* Heavy Rope Double Unders
*increase by 5 Each Set
Barbell: 185/125lb (84/57kg)
Kettlebell: 70/53lb (32/24kg)
—
Travel / Hotel:
10:00 AMRAP
5 Dumbbell Push Press
10 Alternating Dumbbell Snatch
25* Double Unders
*Increase by 5 each round
Dumbbell (s): 50/35lb, 22.5/15kg
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)
For Quality
4 Sets:
10-12 Barbell Z-Press
10-12 Ring Hamstring Curls