WOD – Wed, Mar 4

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

1:00 Bike

6/6 Single Arm Upright Row

6/6 Single Arm Press

4 Inchworm Push-Ups

8 Hollow Rocks

8 V-Ups

–

1:00 Bike

6/6 Single Arm Dumbbell Hang Clean and Jerk

4 Inchworm Push-Ups

6 Bar Kip Swings

4 Strict Knee Raises

1 Wall Walk + 10 sec Nose to Wall Handstand Hold

Specific Prep (Barbell at the Rack)

2-3 Sets:

2 Pause Dip and Drive

+

3 Push Press

* Add Light Loads on sets 2-3

Focus: Drive through the floor, keep foot contact, and maintain a vertical torso, bar path, and finish with a strong lockout over midline.

After Barbell Strength Piece Workout Primer (Checkmark)

Build to loads on db hang clean and jerk, touch on toe to bar technique and modifications, and go over Wall Walk mods and technique

–

5/4 Calorie Echo Bike

2/2 Single Arm Dumbbell Hang Clean and Jerk @ Working loads

4 Toes to Bar

1 Wall Walk

Push Press (Take 12:00 minutes to Establish
5RM Push Press
)

Level 1 / New Athletes:

Every 2:00 x 6 Sets

5 Push Press @ 6 RPE (Controlled Moderate Load , performed at 21×1 tempo)

Modifications:

– Adjust to Strict Press if the Dip and Drive and Catch and Punch creates lower back or shoulder discomfort

–

– Adjust to Barbell Hip Thrusts if needed.

“Static Noise” (AMRAP – Rounds and Reps)

12:00 AMRAP

12/9 Calorie Echo Bike

6/6 Single Arm Dumbbell Hang Clean and Jerk

12 Toes to Bar

3 Wall Walks (10in from wall)

Dumbbell: 50/35lb (22.5/15kg)
Score = Rounds + Reps

Goal: 3-5 rounds

Primary Objective: Keep the Toes to Bar and Single Arm Dumbbell Clean and Jerks at clean and cyclical rate.

Secondary Objective: Manage the wall walks and echo bike effort here. Stay efficient and avoid burning your quads and core early.

[Static Noise: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)

Level 2:

12/9 Calorie Echo Bike

6/6 Single Arm Dumbbell Hang Clean and Jerk

12 Toes to Bar

3 Wall Walks (10in from wall)

Dumbbell: 35/25lb (15/11kg)

—

Level 1:

10/7 Calorie Echo Bike

6/6 Single Arm Dumbbell Hang Clean and Jerk

12 Hanging Knee Raises

3 Wall Walks (30in from wall) or 3 Box Pike Walks

Dumbbell: 25/15lb (11/7kg)

—

Masters 55+:

12/9 Calorie Echo Bike

6/6 Single Arm Dumbbell Hang Clean and Jerk

9 Toes to Bar

2 Wall Walks (20in from wall)

Dumbbell: 35/25lb (15/11kg)

[Static Noise: Competitor & Travel] (AMRAP – Rounds and Reps)

Competitor:

15/12 Calorie Echo Bike

6/6 Single Arm Dumbbell Hang Clean and Jerk

15 Toes to Bar

4 Wall Walks

Dumbbell: 70/50lb (32/22.5kg)

—

Travel / Hotel

:40 Bike or 200m Run

6/6 Single Arm Dumbbell Hang Clean and Jerk

12 V-Ups

3 Wall Walks or 5 Inchworm Push-Ups

Dumbbell: 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)

5 Sets

:30 Hollow Hold

50ft Dual Kettlebell Overhead Carry

Rest as needed b/t sets and exercises