WOD – Tue, Jan 27
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2:00 Cardio Choice
—
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
– Hand to Hand Wrist Circles
-Trunk Rotations
– Bow and Bend
– Down Dog Toe Touches
– Quarter Squat Reactive Jumps
Plyometrics / Warm-Up (8-10min)
3 Sets
4/4 Skater Jumps
4 Broad Jumps
6 Depth Drop to Vertical Jump
Specific Prep (Checkmark)
4 Clean Deadlifts
4 Tall Muscle Cleans
20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)
3 Hang Power Cleans
2 Front Squats
3 Hang Squat cleans
Then add loads
–
Build to Working Weights on the Power Clean and Squat Clean Warm-Ups
–
Spend some time here moving through kipping pull-up progressions and butterfly pull-up progressions prior to the workout
–
Butterfly Pull-Up Technique
“Prime Directive” (5 Rounds for weight)
10:00 EMOM
Minute 1: 2 Power Clean + 1 Squat Clean
Minute 2: 15 Pull-Ups
Strength Level 3: 10 Strict Pull-Ups
Cleans: Perform @ 75-85% of Limiter
Score = Load
Modifications:
– Adjust the loading and / or adjust to hang power cleans
– Newer Athletes should look to hit 3 Hang Power Cleans + 3 Front Squat to dial in positions.
[Prime Directive: L2, L1, & Masters 55+] (5 Rounds for weight)
Level 2:
Minute 2: 10 Pull-Ups
—
Level 1:
10:00 EMOM
Minute 1: 3 Hang Power Clean + 2 Front Squats
Minute 2: 10 Ring Rows
Cleans: Perform @ moderate loads
—
Masters 55+:
Minute 2: 10 Pull-Ups
[Prime Directive: L2, L1, & Masters 55+] (5 Rounds for weight)
Competitor :
Minute 2: 15 Chest to Bar Pull-Ups
—
Travel / Hotel:
10:00 EMOM
Minute 1: 3 Dumbbell Power Cleans + 3 Dumbbell Squat Cleans
Minute 2: 10 Strict Pull-Ups
Cleans: Choice on Loads
Back Squat (Weightlifting Variable Reps & Sets)
Modifications and Adjustments:
– Move to a Box Squat to limit knee and back pain
– Adjust to Split Squats or Reverse Lunges for those specifically dealing with SI joint disfunction
– Can adjust to Hip Thrusts if both alternatives still create issues
Mobility (Checkmark)
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch
1:00 Saddle Pose
Optional Accessories (Checkmark)
For Quality
3 Sets
18 GHD Hip Extensions
16 Kettlebell Gorilla Rows
12 Dumbbell Hammer Curls