WOD – Tue, May 26

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

–

10 Bend and Bows

:10/:10 Hand to Hand Wrist Circles

10 Alternating Arm Swings

10 Back Slaps

:20 Alternating Overhead Tricep / Lat Stretch

–

2 Sets:

8 Tall Muscle Cleans

:15 Behind The Neck Elbow Punch Throughs

8 Good Mornings

8 Quarter Squat Jumps

:10 Hollow Hold

10 Alternating V-Ups

Specific Barbell Prep

Add Loads, Barbell Off the Floor

3 Clean Lift Off

2 x

Slow Pull Pull Power Clean

Paused Low Hang Power Clean

– Add Loads –

2x

Power Clean

Low Hang Power Clean

–

Put Working Loads on the Bar

Weightlifting: Clean Complex (8 Rounds for weight)

Every 1:30 x 8 Sets:

1 Power Clean + 1 Low Hang Power Clean

Start around 60% of 1RM Power Clean and increase by feel, targeting approximately 80% by the final sets.
The Low Hang Power Clean is the teaching tool here. Cue athletes to establish tension in the hamstrings at the low hang position before initiating the second pull, and to maintain the same bar path and receiving position they find on the full Power Clean. These are not two separate movements; they are one cycling sequence.

Modifications:

Level 1: Every 1:30 x 8 Sets: 3 Hang Power Cleans

Hotel Gym / Travel: Every 1:30 x 8 Sets: 5 Hang Power Cleans + 3 Broad Jumps

Primer (Checkmark)

2 Rounds:

8 GHD Sit-Ups, building range of motion

4 Touch-and-Go Power Cleans

8/6 Calorie Echo Bike, building effort

Use this to confirm GHD range of motion, touch-and-go cycling rhythm on the Power Clean, and Echo Bike output before “Don’t Speak” begins.

“Don’t Speak” (AMRAP – Reps)

16:00 EMOM:

Min 1: 15 GHD Sit-Ups

Min 2: 10 Power Cleans

Min 3: 15/11 Calorie Echo Bike

Min 4: Rest

Barbell: 135/95lb, 61/43kg
Score = Completed Rounds + Stations (If all rounds are completed, score is 16 reps)

Primary Objective: Complete all three working stations unbroken each round, finishing each minute with at least :15 of rest before the next movement begins.

Secondary Objective: Maintain consistent barbell cycling mechanics across all three rounds of Power Cleans, keeping touch-and-go reps smooth and controlled rather than letting fatigue degrade bar path or receiving position.

[Don’t Speak: Level 2, Level 1, & Masters 55+] (AMRAP – Reps)

Level 2:

16:00 EMOM:

Min 1: 12 GHD Sit-Ups

Min 2: 10 Power Cleans

Min 3: 12/9 Calorie Echo Bike

Min 4: Rest

Barbell: 115/75lb, 52/34kg

Level 1:

16:00 EMOM:

Min 1: 10 AbMat Sit-Ups or GHD to Parallel

Min 2: 10 Low Hang Dumbbell Power Cleans

Min 3: 10/7 Calorie Echo Bike

Min 4: Rest

Dumbbells: moderate loads

Masters 55+:

16:00 EMOM:

Min 1: 12 GHD Sit-Ups or 15 AbMat Sit-Ups

Min 2: 8 Power Cleans

Min 3: 12/9 Calorie Echo Bike

Min 4: Rest

Barbell: 95/65lb, 43/30kg

[Don’t Speak: Competitor & Travel] (AMRAP – Reps)

Competitor:

16:00 EMOM:

Min 1: 20 GHD Sit-Ups

Min 2: 10 Power Cleans

Min 3: 18/13 Calorie Echo Bike

Min 4: Rest

Barbell: 155/105lb, 70/48kg

Hotel Gym / Travel:

16:00 EMOM:

Min 1: 20 AbMat Sit-Ups or V-Ups

Min 2: 10 Dumbbell Power Cleans

Min 3: :35 Max Effort Bike or 200m Run

Min 4: Rest

Dumbbells: Moderate load that allows unbroken sets each minute

PRVN Reset (Checkmark)

For Quality:

3 Sets

6 Jefferson Curl

(5050 tempo)

:45 Ankle Dorsiflexion Rocker / side

6 / side 90/90 Hip Switch w/ Fold w/ Forward Fold

6 Cat Cow w/ 3-breath holds

Intent: Restore posterior chain length, ankle mobility, and spinal control.
Notes:

Jefferson Curl

• Very light load or BW

• Segment spine slowly

• No rushing

Ankle Dorsiflexion

• Knee over toes

• Heel down

• Breathe at end range

90/90 Hip Switch

• Control transitions

• Sit tall first

• Smooth reps

Cat Cow

• 3 breaths flexion

• 3 breaths extension

• Move with breath

Optional Accessories (Checkmark)

For Quality:

4 Sets:

8-10 Seated Good Mornings

10-12 Banded Psoas March

:15/:15 Copenhagen Plank Side Raise

For all movements, move slow and controlled with quality tempo, focusing on the feel of the movement rather than just going through the motions.