WOD – Tue, May 19

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CrossFit East River – WOD

Warm-Up (Checkmark)

2:00 Row

10 Alternating Overhead Tricep / Lat Stretch (Front Rack Mobility)

:10/:10 Hand to Hand Wrist Circles (Each Direction)

10 Alternating Scorpions

10 Iron Cross Stretch

–

2 Sets

6 Tall Muscle Cleans

:20 Behind The Neck Elbow Punch Throughs

6 Barbell Cossack Squats

6 Barbell Back Squats

Then take the barbell to the rack and talk over loading, spotting, and bailing.

Back Squat (Take 15:00 to Establish a 1RM Back Squat)

Ideal jumps: 5 reps at 50%, 3 reps at 60%, 3 reps at 70%, 1 rep at 75%, then singles climbing from 80% upward to a true 1RM. Rest should increase progressively as loads increase, with 2 to 3 minutes between singles above 85%.

Modifications:

Level 1: Every 2:00 x 8 Sets: 3 Back Squats at moderate loads across, with emphasis on consistent depth and midline tension throughout the build

– For Knee and Back Pain, look to adjust to a Box Squat or a 5/5 Reps on a Reverse Split Squat (specifically for more sciatica related issues)

Primer (Checkmark)

3 Hang Muscle Cleans

3 Tall Squat Cleans (Pull Under the Bar)

3 Position Squat Cleans (High Hang + Hang + Low Hang)

–

Then Add Loads to the Barbell

–

Clean Lift Off + Slow Pull Clean + Hang Clean + Full Clean

–

Then continue to build to starting loads on the Clean + Hang Clean + Clean Complex

Use this to confirm receiving position, front rack integrity, and working load before “Furiosa” begins.

“Furiosa” (5 Rounds for weight)

For Load

Every 3:00 x 5 Sets:

25/20 Calorie Row

Barbell Complex: Clean + Hang Clean + Clean

Barbell Complex: 75-85%+ of 1RM Clean

The complex must be completed unbroken.
Score = Sum Total Load Across 5 Sets

Time Cap: 3:00 per set

Primary Objective: Complete all five complexes unbroken at 75% or above of 1RM Clean, with no missed lifts across the entire workout.

Secondary Objective: Complete the row buy-in under 1:30 on the clock each set, arriving at the barbell with enough composure to execute the complex with quality receiving positions.

[Furiosa: Level 2, Level 1, Masters 55+] (5 Rounds for weight)

Level 2:

Every 3:00 x 5 Sets:

20/16 Calorie Row

Clean + Hang Clean + Clean

Barbell: 75-85% of 1RM Clean, unbroken complex

Level 1:

Every 3:00 x 5 Sets:

16/12 Calorie Row

3 Hang Power Cleans + 3 Front Squats

Barbell: Moderate and technically sound load across all five sets

Masters 55+:

Every 3:00 x 5 Sets:

20/16 Calorie Row

Clean + Hang Clean + Clean

Barbell: 70-80% of 1RM Clean, unbroken complex

[Furiosa: Competitor & Travel] (5 Rounds for weight)

Competitor:

Every 3:00 x 5 Sets:

25/20 Calorie Row

Clean + Hang Clean + Clean

Barbell: 75-85% of 1RM Clean, building across sets if possible. No missed lifts.

Hotel Gym / Travel:

Every 3:00 x 5 Sets:

20/16 Calorie Row or 200m Run

3 Dual Dumbbell Power Cleans + 2 Hang Dumbbell Squat Cleans

Dumbbells: Challenging and consistent load across all five sets

PRVN Reset (Checkmark)

For Quality:

4 Sets

4 Reverse Nordics w/ :10s eccentric

:30 Hip Internal Rotation Stretch / side

:30 Relaxed Deep Squat (supported)

Intent: Load quads through length, improve hip rotation, reinforce squat depth.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

15/15 Banded Terminal Knee Extensions

100ft (30m) Reverse Sled Drag

:30/:30 Banded Paloff Press Hold

:30 Weighted Sorenson Hold