WOD – Wed, Nov 4
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CrossFit East River – WOD
Warm-Up
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
–
10 Back Slaps
10 Bend and Bow
8 Bootstrap Squats
:15/:15 Couch Stretch
8/8 Quadruped Fire Hydrants
8/8 Quadruped Thoracic Rotations
–
2 Sets (Priming the Front Rack, Midline and Hips for Cleans and GHD):
10 Glute Bridges
8 Hollow Rocks
:20 Superman Hold
:20 Bear Plank Shoulder Taps
Specific Barbell Prep
Specific Barbell Prep
2 Sets: Empty Barbell
5 Tall Muscle Cleans (Fast elbows, catch tall)
5 Bradford Press w/lockout
10 Behind the Neck Elbow Punch Throughs
5 Barbell Good Mornings (Shoulders over the bar, lats on)
5 Front Squats
5 Jerk Dips + 3 Split Jerk Footwork (Feet land together, front heel down)
–
2 Sets: Empty Barbell
Set 1: Hang Clean + Low Hang Clean + Jerk (Either Push Jerk or Split Jerk)
Set 2: Clean Lift Off + Clean + Hang Clean + Jerk (Either Push Jerk or Split Jerk)
–
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Clean and Jerk (Every 2:00 x 6 Sets
Clean + Hang Clean + 1 Jerk
Start, Perform between 60-75%)
Loading Notes: % of 1RM Clean and Jerk
Jerk can be Push Jerk or Split Jerk
“Tetris” (3 Rounds for reps)
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Score = Sum Total Reps
Barbell: 135/95lb (61/43kg)
Flow: Each 3:00 starts with 18 GHD Sit-Ups, then 9 Hang Power Clean + 7 Shoulder to Overhead, then 7 + 5, then 5 + 3. If athletes finish 5 + 3, restart at 9 + 7.
Goals: 36 Reps per Set (108 Total)
Stimulus: Barbell Cycling / Midline
RPE: 7.5/10
Primary Objective: Complete the 18 GHD Sit-Ups, 9 + 7, and 7 + 5 inside every 3:00 AMRAP.
Secondary Objective: Hold the same rep total across all three sets.
[Tetris: Levels] (AMRAP – Reps)
Level 2:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
3 Sets
3:00 AMRAP
Buy-In: 18 AbMat Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
3 Sets
3:00 AMRAP
Buy-In: 15 GHD Sit-Ups (Reduced Range) or 15 V-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 95/65lb (43/30kg)
Competitor:
3 Sets
3:00 AMRAP
Buy-In: 18 GHD Sit-Ups
AMRAP in Remaining Time:
9-7-5 Hang Power Clean
7-5-3 Shoulder to Overhead
Rest 1:00 between sets
Barbell: 155/105lb (70/47kg)
Hotel Gym / Travel:
3 Sets
3:00 AMRAP
Buy-In: 18 V-Ups
AMRAP in Remaining Time:
9-7-5 Dual Dumbbell Hang Power Clean
7-5-3 Dual Dumbbell Shoulder to Overhead
Rest 1:00 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
PRVN Reset
1-2 Sets
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
For Quality
3 Sets:
8 Glute Ham Raises
12-15 Tall Kneeling Straight Arm Banded Lat Pull Downs
:30/:30 Side Plank
20 Banded Tricep Extensions
Choice on Loads; select loads that allow each set unbroken, rest as needed between sets.