WOD – Mon, Oct 12
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CrossFit East River – WOD
Warm-up
General Warm-Up
1:30 Cardio Choice (Bike Ideally)
–
10 Bend and Bows
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Alternating Scorpions
10 Down Dog Toe Touches
10 Bootstrap Squats
–
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
5 Tall Muscle Cleans
8 Behind the Neck Elbow Punch Throughs
3 Barbell Squat Jumps
5 Romanian Deadlifts @ empty barbell
–
Specific Barbell and Double Under Prep
:20 Single Unders
:20 Single Unders with High Jump (priming double under jump)
:20 Double Under Practice (Relaxed elbows, wrists driving the rope)
–
2 Sets @ light barbell : plates allow bar to be pulled from the floor
3 Clean Lift Offs (Lats engaged, hips and shoulders rising together)
3 Slow Pull Power Cleans
3 High Hang Power Cleans (Fast elbows, full extension before the pull under)
–
3-4 Sets: Building 65-70% starting weight
1 Slow Pull Power Clean
1 Low Hang Power Clean (2in below knee)
1 Power Clean
Power Clean (Every 1:30 x 10 Sets
1 Rep @ 65-70%+ building to a new 1RM)
Loading Notes: % 1RM Power Clean
These 10 singles should allow for a quality build and progression here to allow you to make successful jumps and hit quality reps along the way with enough time for the CNS while keeping the muscle memory on point for each and every rep, especially when we get to 85%+
“Hanging on by a Thread” (AMRAP – Rounds & Reps)
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72… Double Unders (Ascending by 12 Each Round)
Score = Rounds + Reps
Barbell: 135/95lb (61/43kg)
Goal: 4+ Rounds
Stimulus: Barbell Cycling / Grip
RPE: 7.5/10
Primary Objective: Complete each bike in under :55.
Secondary Objective: 11 unbroken Deadlifts + 1, and 9 unbroken Hang Power Cleans.
[Hanging on by a Thread: Levels] (AMRAP – Rounds & Reps)
Level 2:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60… Double Unders
Barbell: 115/75lb (52/34kg)
Level 1:
12:00 AMRAP
10/8 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
50-60-70-80… Single Unders
Barbell: 75/55lb (34/25kg)
Masters 55+:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60… Double Unders or :40 Practice
Barbell: 115/75lb (52/34kg)
Competitor:
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72… Double Unders
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel:
12:00 AMRAP
:50 Bike or Row
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
36-48-60-72… Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
PRVN Reset (No Measure)
For Quality
2 Sets:
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
5/5 Supine Sciatic Nerve Floss
:30 Extended Plank Reverse Bridge
Intent: Restore Tissue, Increase Range of Motion, and Decompress with controlled breathing
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Three Point Dumbbell Row , Moderate, controlled tempo
200ft (60m) Reverse Sled Drag
:40 Ring Plank
:20/:20 Copenhagen Plank
Load: Choice