WOD – Thu, Oct 22
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CrossFit East River – WOD
Warm-up
General Warm-Up
2:00 Cardio Choice
–
:30 Jump Rope Practice (Easy Singles, Relaxed Elbows)
10 Deep Lunge Mountain Climbers
10 Bend and Bow
10/10 Single Leg Toe Touches
10 Knee Hug + Lunge and Twist
:20 Back Slaps
:30/:30 Banded Front Rack Stretch
–
2 Sets (Priming the Hinge and Front Rack):
10 Dual Kettlebell Deadlifts
50ft (15m) Dual Kettlebell Front Rack Carry
5 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
5 Tall Muscle Cleans
–
Specific Barbell Prep
w/light loads
1 Deadlift + 3 Deadlifts to 1″ Off the Floor, focusing on pushing through the floor and making sure the back angle stays consistent and midline neutral.
3 Barbell Squat Jumps
–
2 Sets:
2 Floating Deadlifts @ Building Loads
50ft (15m) Dual Kettlebell Front Rack Carry
–
Work up to working loads here
Deadlift (Every 4:00 x 4 Sets
5 Floating Deadlifts
+
100ft (30m) Dual Kettlebell Front Rack Carry)
Loading Notes:
Floating Deadlift : Standing on Riser, Stand to the Hip then move back to about 2-3in off the floor then back to the hip.
– Perform @ 60% of 1RM Deadlift @ 31×1 Tempo
Dual Kettlebell Front Rack Carry: Perform @ challenging unbroken loads. Be sure to reinforce quality technique and form on the Dual Kettlebell Clean to the Front Rack
“Barbell Buddha” (4 Rounds for reps)
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
60 Double Unders
Max Power Cleans
Rest :30 between sets
Score = Total Reps (Squat Cleans + Double Unders + Max Power Cleans)
Barbell: 135/95lb (61/43kg)
Goal: ~7 Power Cleans per set
Stimulus: Barbell Cycling Sprint
RPE: 7.5/10
Primary Objective: Reach the max power cleans in every one of the four windows.
Secondary Objective: Repeat the same power clean number across all four sets.
[Barbell Buddha: Levels] (4 Rounds for reps)
Level 2:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
45 Double Unders
Max Power Cleans
Rest :30 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
90 Single Unders
Max Hang Power Cleans
Rest :30 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
50 Double Unders
Max Power Cleans
Rest :30 between sets
Barbell: 95/65lb, 43/30kg
Competitor:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
60 Double Unders
Max Power Cleans
Rest :30 between sets
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel:
For Reps
4 Sets
1:30 AMRAP
5 Dual Dumbbell Squat Cleans
60 Double Unders or 90 Single Unders
Max Dual Dumbbell Power Cleans
Rest :30 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger heats by one set if bars or rope space is tight; one group works while the other resets the rope lane.
PRVN Reset (No Measure)
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
Optional Accessories (Checkmark)
For Quality:
3 Sets:
8-10 Reverse Nordic Curls
50ft (15m) Reverse Sled Drag , moderate load @ smooth and controlled pace
50ft (15m) Sled Push, moderate load @ smooth and controlled pace