Today's WOD

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CrossFit East River – WOD

Warm-Up: 

3 Sets: For Quality

200m Run

15/12 Calorie Row

10 Air Squats

10/10 Bird Dog From Crawling

10/10 Dead-Bugs

—

Touch on Wall Ball Efficiency and tackle 8-10 reps for a good primer set before the workout

“Inversely Correlated” (Time)

For Time:

10 Wall Walks

200m Run

30/24 Calorie Row

40 Wall Balls

500m Run

Rest 3:00

500m Run

40 Wall Balls

30/24 Calorie Row

200m Run

10 Wall Walks

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Wall Walk: 10in off Wall
Goal: 20:00–25:00 Running Time , 8-11 minutes / Set

Time Cap: 30:00

Secondary Objective: Smooth, efficient wall walks and strong close on final run

[Inversely Correlated: Levels] (Time)

Level 2:

For Time:

8 Wall Walks

200m Run

25/20 Calorie Row

30 Wall Balls

400m Run

Rest 3:00

400m Run

30 Wall Balls

25/20 Calorie Row

200m Run

8 Wall Walks

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Wall Walk: 20in Off Wall

Level 1:

For Time:

5 Wall Walks

150m Run

20/16 Calorie Row

25 Wall Balls

400m Run

Rest 3:00

400m Run

25 Wall Balls

20/16 Calorie Row

150m Run

5 Wall Walks

Wall Ball: 14/10lb, 6/4kg

Wall Walk: 30 in off Wall

Masters 55+:

For Time:

8 Wall Walks

200m Run

25/20 Calorie Row

30 Wall Balls

400m Run

Rest 3:00

400m Run

30 Wall Balls

25/20 Calorie Row

200m Run

8 Wall Walks

Wall Ball: 14/10lb, 6/4kg

Wall Walk: 20in Off Wall

Competitor:

Wall Ball: 30/20lb, 14/9kg

Travel/ Hotel:

For Time:

10 Wall Walks

400m Run

60 Air Squats

800m Run

Rest 3:00

800m Run

60 Air Squats

400m Run

10 Wall Walks

Wall Walk: 10in off Wall

Mobility (Checkmark)

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories (Checkmark)

3 Sets: For Quality

10/10 Dual Kettlebell Front Rack Step-Ups

15/15 Banded Terminal Knee Extensions

200ft (60m) Farmers Carry

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Announcements

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Week of 7/28 Programming Overview

• Monday: WOD: Nate (Muscle Ups, HSPU, KBS)
• Tuesday: Strength: Clean and Jerk – WOD: Rowing, DB Squat Cleans, Situps, Burpees
• Wednesday: WOD: Wall Walks, Running, Rowing, Wall Balls
• Thursday: Strength: Snatch – WOD: DU, Power Snatches
• Friday: Strength: Back Squat – WOD: Thrusters, TTB
• Saturday: Burpee Pullups, DB Bench, Running
• Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Clean and Jerk (Every 2:00 x 7 Sets
Power Clean
Rest 10 seconds
Squat Clean and Split Jerk

Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day)

Focus: Power off the floor. Consistent set-up and staying over the bar as we past the knees. Focus on a close bar path and fast turnover into the Front Rack position.

Modifications:

Level 1: 3 Hang Power Cleans + 2 Split Jerks each set building to around 7-8 RPE.

Front Rack Mobility Issues, adjust to Dumbbell Power Clean + Push Jerk

“The Derivative” (3 Rounds for reps)

3 Sets:

:45 Second On / :15 Second Off

Station 1: Calorie Bike/Row/Ski

Station 2: Dual Dumbbell Squat Cleans

Station 3: Abmat Sit-Ups

Station 4: Line Facing Burpees

Dumbbell Loads: 50/35lb, 22.5/15kg

“The rate of change is the real test.”
Stimulus: Threshold Conditioning / Mixed-Modal Interference

RPE: 8.5/10

Primary Objective: Maintain consistent pacing across all 3 rounds without drop-off

Secondary Objective: Prioritize positional control on the dumbbell squat cleans and abmat sit-ups

[The Derivative: Levels] (3 Rounds for reps)

Level 2:

Dumbbell Loads: 35/25lb, 15/12kg

Level 1:

Dumbbell Loads: 25/15lb, 12/7kg

Masters 55+:

Dumbbell Loads: 30/20lb, 14/9kg

Competitor:

3 Sets:

:45 Second On / :15 Second Off

Station 1: Calorie Bike/Row/Ski

Station 2: Dual Dumbbell Squat Cleans

Station 3: GHD Sit-Ups

Station 4: Lateral Burpees over Dumbbells

Dumbbell Loads: 50/35lb, 22.5/15kg

Travel / Hotel:

3 Sets:

:45 Second On / :15 Second Off

Station 1: Any Cardio

Station 2: Dual Dumbbell Squat Cleans

Station 3: Abmat Sit-Ups

Station 4: Lateral Burpees over Dumbbells

Dumbbell Loads: 50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

4 Sets for Quality

8-10 Reverse Nordic Curls

:18/:18 Side Star Plank

100ft (30m) Sled Push, For Load

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CrossFit East River – WOD

Warm-Up: 

1:30-2:00 Cardio Choice

—

2 Sets: For Quality

5/5 Kettlebell Windmill

10 Alternating Single Arm Kettlebell Swings

5/5 Single Arm Rotational Ring Row

:10 Ring Support Hold

10 Bar Kip Swings

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
*Kettlebell: 70/53lb, 32/24kg

Primary Objective: Maintain unbroken transitions across muscle-ups, HSPU, and KB swings

Secondary Objective: Build sustainable upper-body volume while staying aerobic

[Nate: Levels] (AMRAP – Rounds and Reps)

Level 2:

20:00 AMRAP

4 Strict Pull-Ups + 4 Strict Ring Dips

4 Box Piked Handstand Push-Ups

8 American Kettlebell Swings

Kettlebell: 53/35lb, 24/16kg

Level 1:

20:00 AMRAP

4 Ring Rows + 4 Push-Ups

8 Tall Kneeling Dumbbell Press

8 Russian Kettlebell Swings

Kettlebell: 35/18lb, 16/8kg

Masters 55+

20:00 AMRAP

4 Strict Pull-Ups + 4 Strict Ring Dips

4 Box Piked Handstand Push-Ups

8 Russian Kettlebell Swings

Kettlebell: 53/35lb, 24/16kg

Competitor:

20:00 AMRAP

2 Strict Ring Muscle-Ups

4 Strict Handstand Push-Ups

8 American Kettlebell Swings

Kettlebell: 70/53lb, 32/24kg

Travel / Hotel:

20:00 AMRAP

4 Strict Pull-Ups + 4 Strict Ring Dips

4 Strict Handstand Push-Ups

8 American Kettlebell Swings or Dual Dumbbell Hang Muscle Snatch

Kettlebell: 70/53lb, 32/24kg of Dumbbells @ 35/25lb, 15/12kg

Mobility (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

3-4 Sets: For Quality

10 Neutral Grip Dumbbell Bench Press

10 Dumbbell Glute Bridge Pull-Overs

:30 Feet Elevated Glute Bridge Hold

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CrossFit East River – WOD

General Prep 

3 Sets: For Quality

200m Run

12 Glute Bridge Bench Band Pull Apart

10 Air Squats + 5 Jump Squats

8-10 Elevated Push-Ups (Off Bench or Box)

Specific Prep

3 Bench Press @ 40-50%

5-7 Wall Balls

3 Bench Press @ 50-60%

5-7 Wall Balls

3 Bench Press @ 60-70%

5-7 Wall Balls

Bench Press (Every 90 seconds x 8 Sets
3 Bench Press @ 70%+)

The focus here is some good consistent volume here at 70%+ on the Bench Press. The goal here is to keep all sets between 70-80%, but we are leaving this open ended to allow each athlete to move by their own standards of what feels heavy for the day.

“Balls to the Wall” (Time)

For Time

1000m Run

100 Wall Balls

Load: 20/14lb, 9/6kg, 10/9ft

Score: Time
Goal Time: 8:00 – 11:00

Time Cap: 15:00

Secondary Objective: Set a steady pace on the run to prime wall ball execution. Note that the Wall Balls could turn into a time suck if you go out too hot.

[Balls to Wall: Levels] (Time)

Level 2:

For Time

800m Run

80 Wall Balls

Load: 20/14lb, 9/6kg, 10/9ft

Score: Time

Level 1:

For Time

800m Run

80 Wall Balls

Load: 14/10lb, 6/4kg, 10/9ft

Score: Time

Masters 55+:

For Time

800m Run

80 Wall Balls

Load: 20/14lb, 9/6kg, 10/9ft

Score: Time

Competitor:

As prescribed

Travel / Hotel:

For Time:

1000m Run

150 Air Squats

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

3 Sets: For Quality

10/10 Single Leg Foot Elevated Glute Bridge

:20 Feet Elevated Glute Bridge Hold

:30 Ring Plank

:30 Wall Sit March

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CrossFit East River – WOD

General Body Heat

2:00 – 3:00 Cardio Choice

—

2 Sets

10 Bend and Bows

5 Inchworm to Hollow Hold (2sec on each)

10 Alternating Box Step-Ups

10 Alternating V-Ups + 10 sec Hollow Hold

Warm-Up Game

“PVC Chaos”

Equipment: 1 PVC pipe per person

* Focus: Reaction, coordination, group energy

Specific Prep

2-3 Sets

5 Deadlifts @ Building Loads

1 Partial Wall Walk + 1 Full Wall Walk

5 Box Jumps @ Working height

10 Abmat Sit-Ups

“Dead Weight” (Time)

7 Rounds For Time (Split Reps as Needed):

15 Deadlifts

5 Wall Walks

15 Box Jumps

30 Abmat Sit-Ups

Box Height: 24/20in

Deadlift: (225/155lb, 102/70kg)

Wall Walk: 10in to Wall

Score: Total Time
Time Cap: 25:00

Goal Time: 18:00 – 22:00

Primary Objective: Fast transitions with short, manageable sets to avoid redlining. Look to complete each round in ~3:00 or less

Secondary Objective: Keep transitions smooth and clear between partners—don’t waste time

[Dead Weight: Levels] (Time)

Level 2:

7 Rounds For Time (Split Reps as Needed):

15 Deadlifts

3 Wall Walks

15 Box Jumps

30 Abmat Sit-Ups

Box Height: 24/20in

Deadlift: (185/125lb, 84/57kg)

Score: Total Time

Level 1:

7 Rounds For Time (Split Reps as Needed):

15 Deadlifts

3 Wall Walks

15 Box Jumps

30 Abmat Sit-Ups

Box Height: 24/20in

Deadlift: (185/125lb, 84/57kg)

Wall Walk: 30 in to wall

Score: Total Time

Masters 55+:

7 Rounds For Time (Split Reps as Needed):

12 Deadlifts

3 Wall Walks

12 Box Jumps

24 Abmat Sit-Ups

Box Height: 24/20in

Deadlift: (155/105lb, 70/48kg))

Score: Total Time

Competitor:

5 Rounds For Time Solo

15 Deadlifts

5 Wall Walks

15 Box Jumps

30 GHD Sit-Ups

Box Height: 24/20in

Deadlift: (225/155lb, 102/70kg)

Wall Walk: 10in to Wall

Score: Total Time

Travel /Hotel Gym : Solo

5 Rounds For Time Solo

15 Dumbbell Deadlifts

5 Wall Walks

15 Bench Jumps

30 V-Ups

Deadlift: 2 x 50/35lb, 22.5/15kg

Wall Walk: 10in to Wall

Score: Total Time

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

5 Sets, For Quality:

10 GHD Back Extensions

10 Ring Hamstring Curls

:30 second Dual Kettlebell Overhead Hold

Rest as needed between sets
– Points of Performance Note:

Aim to move slow and controlled through the Back Extensions. Each vertebrae at a time on the way down and on the way up, squeezing the glutes the entire time

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CrossFit East River – WOD

Body Heat & Mobility Flow

1:00 Cardio Choice

:20/:20 World’s Greatest Stretch

10 Arm Circles Forward & Backward

10 Air Squats

:20 Active Hang

:30 Wrist & Forearm Stretch (on floor)

General Prep 

2 Sets:

4 Burpees

6/6 Dumbbell Hang Muscle Snatch

8 Scapular Pull-Ups + 8 Bar Kip Swings

10 Barbell Overhead Squats

Specific Barbell Primer (Checkmark)

2 Sets w/ Empty Barbell

3 Position Muscle Snatch

3 Position Power Snatch

3 Position Squat Snatch

—

Then load to starting weights on the barbell

Snatch (Squat Snatch
For Load:
Every 1:15 x 12 Sets
1 Squat Snatch

2 Sets @ 70%
3 Sets @ 75%
4 Sets @ 80%
3 Sets @ 85%+

% is Based on 1RM Squat Snatch

Record Working Weight
)

Focus: Technical Execution, Speed through the middle and a quick efficient turnover into the a quality Squat Snatch

Cues: Patience, then speed. Finish tall, flick the wrist and push up into the bar as it turns over into the catch.

Modifications:

Level 1: 3 Hang Power Snatch + 1 Pause Overhead Squat @ 7 RPE across

Masters 55+: Can be Power or Squat

“Fibo-Snatchy” (AMRAP – Reps)

13:00 AMRAP

1-1-2-3-5-8-13-21-34

Squat Snatch

Lateral Burpees Over Bar

Chest to Bar Pull-Ups

Load: 95/65lb, 43/30kg

Score = Total Reps
Goals:

Estimate Time per Rep: 3-5 seconds/rep is a solid average (includes movement + transition time)

That gives 12-20 reps/minute, or 156 – 260 total reps in 13:00 (This is a wide range, but gives us insight to where to expect athletes to finish this one up.

Primary Objective: Smooth and confident cycling of light squat snatches under increasing fatigue

Secondary Objective: Break early and stay consistent on Chest-to-Bar volume

[Fibo-Snatchy: Levels] (AMRAP – Reps)

Level 2:

13:00 AMRAP

1-1-2-3-5-8-13-21-34

Squat Snatch

Lateral Burpees Over Bar

Pull-Ups

Load: 75/55lb, 34/25kg

Score = Total Reps

Level 1:

13:00 AMRAP

1-1-2-3-5-8-13-21-34

Hang Power Snatch

Lateral Burpee Step-Overs

Jumping Pull-Ups

Load: 45/35lb, 20/15kg

Score = Total Reps

Masters 55+:

13:00 AMRAP

1-1-2-3-5-8-13-21-34

Squat Snatch

Lateral Burpee Step-Overs

Pull-Ups

Load: 75/55lb, 34/25kg

Score = Total Reps

Competitor:

Load: 135/95lb, 61/43kg

Travel / Hotel:

13:00 AMRAP

1-1-2-3-5-8-13-21-34

Dumbbell Squat Snatch

Lateral Burpees Over Dumbbell

Strict Pull-Ups

Load: 50/35lb, 22.5/15kg

Score = Total Reps

Mobility

PRVN Recovery #2

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

4 Sets, For Quality

8/8 Bird-Dog Row

10-12 Hip Bridge Dumbbell Pull-Over

10-12 Weighted Maltese Raises

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Announcements

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Week of 7/21 Programming Overview

• Monday: WOD: Running, Clean and Jerks
• Tuesday: Strength: Front Squats – WOD: Burpee Box Jump Overs, OH DB Lunges, TTB
• Wednesday: Strength: Shoulder Press – WOD: KBS, Pushups, Double Unders
• Thursday: WOD: Running, Bike, Row
• Friday: Strength: Snatch – WOD: Snatch, Burpees, Pullups
• Saturday: Deadlifts, Wall Walks, Box Jumps, Situps
• Sunday: Open Gym

CrossFit East River – WOD

“Only Diesel” (6 Rounds for calories)

3 Sets: For Max Calories

3:00 AMRAP

400m Run

– Max Calorie Bike

– Rest 1:30 –

3:00 AMRAP

400m Run

– Max Calorie Row

– Rest 1:30 –

Score = Sum Total Calories
Goals: 15-18 Calories on bike for Men and 11-13 Calories for Women, on the Rower we would expect closer to 16-20 calories for men and 13-16 calories for women.

Primary Objective: Hold strong, consistent pacing on the 400m run to allow for max calorie output

Secondary Objective: Sustain max effort in the final :45–1:15 of each machine effort

[Levels: “Only Diesel”] (6 Rounds for reps)

Level 2:

As prescribed

Level 1:

300m Run

Masters 55+:

As prescribed

Competitor:

Wear a 20/14lb, 9/6kg

Travel / Hotel:

9 Sets

3:00 Run for Max Distance

Rest 1:30 b/t sets

“Escalating Durante Core” (AMRAP – Reps)

8:00 AMRAP

2-4-6-8-10…

Hollow Rocks

V-Ups

Tuck Ups

Hollow Hold (Seconds)

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

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Announcements

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CrossFit East River – WOD

Warm-Up: 

2-3 Sets: For Quality

:30-:45 Jump Rope

:30 Down Dog to Up Dog

10 Down Dog Toe Touches

5 Inchworm Push-Ups

5/5 Kettlebell Windmills

10 Alternating Single Arm Kettlebell Swings

Shoulder Press (Strict Press

Every 90 seconds x 8 Sets
3 Strict Press @ 70%+)

The focus here is some good consistent volume at 70%+ on the Strict Press. The goal here is to keep all sets between 70-80%, but we are leaving this open ended to allow each athlete to move by their own standards of what feels heavy for the day.

“All Gas, No Brakes” (Time)

For Time

21-18-15-12-9

American Kettlebell Swings

Push-Ups

*50 Double Unders after each round

Kettlebell: (53/35lb, 24/16kg)

Score = Time
Goal: Finish between 7:00–11:00

(Advanced athletes can push sub-8; most athletes should aim for steady movement and unbroken double unders where possible.)

Time Cap: 12:00

Secondary Objective: Keep transitions tight and minimize rest before double unders.

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories (Checkmark)

3 Sets, For Quality:

100ft (30m) Farmers Carry, Heavy Load

20 Dual Dumbbell Rear Delt Flys, Light Load

5/5 Turkish Get-Up, Moderate Load

Rest as needed between sets
Points of Performance:

Rest as needed between sets

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CrossFit East River – WOD

Warm-Up:

10:00 For Quality

1:00 Cardio Choice

10 Deep Lunge Mountain Climbers

10 Hollow Rocks

10 Alternating Box Step-Ups

10 Air Squats

:15 Passive Hang + :15 Active Hang

—

Then take 5:00 – 8:00 to go through specific work for the Front Squat and Build to Working Loads

Front Squat (Front Squat
Every 2:30 x 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: 1 Rep @ 90%)

Simple, progressive and getting into a good heavy single at 90% to finish off the series of Front Squats. Volume is lower today, loading is increasing and we are progressing into sessions that will target a new 1RM Front Squat at the end of the cycle.

Modifications:

Adjust to Back Squats for mobility issues, or if needed adjust to a Box Squat or Split Squat for knee and / or back issues.

“Second Wind” (2 Rounds for reps)

For Reps:

2 Sets

6:00 AMRAP

10 Burpee Box Jump Overs

20 Single Arm Overhead Reverse Lunges (Right)

30 Toes to Bar

20 Single Arm Overhead Reverse Lunges (Left)

Max Burpee Box Jump Overs

Rest 3:00 b/t sets

Dumbbell: 50/35lb, 22.5/15kg

Box Height: 24/20in
–

Score = Total Reps completed in the 6:00 AMRAP

This means BBJO, Lunges, and Toes to Bar. The assumption here being that some will not make it back to the Burpee Box Jump Overs

Secondary Objective: Look to complete the working set of Toes to Bar in under 90 seconds.

[Second Wind: Levels] (2 Rounds for reps)

Level 2:

For Reps:

2 Sets

6:00 AMRAP

8 Burpee Box Jump Overs

16 Single Arm Overhead Reverse Lunges

24 Toes to Bar

16 Single Arm Overhead Reverse Lunges

Max Burpee Box Jump Overs

Rest 3:00 b/t sets

Dumbbell: 50/35lb, 22.5/15kg

Box Height: 24/20in

Level 1:

For Reps:

2 Sets

6:00 AMRAP

8 Burpee Box Step Overs

16 Goblet Reverse Lunges

24 Hanging Knee Raises

16 Goblet Reverse Lunges

Max Burpee Box Step Overs

Rest 3:00 b/t sets

Dumbbell: 35/25lb, 15/12kg

Box Height: 24/20in

Masters 55+:

For Reps:

2 Sets

6:00 AMRAP

8 Burpee Box Jump Overs

16 Single Arm Overhead Reverse Lunges

24 Toes to Bar

16 Single Arm Overhead Reverse Lunges

Max Burpee Box Jump Overs

Rest 3:00 b/t sets

Dumbbell: 35/25lb, 15/12kg

Box Height: 24/20in

Competitor:

Dumbbell: 70/50lb, 32/22.5kg

Box Height: 30/24in

Travel / Hotel:

For Reps:

2 Sets

6:00 AMRAP

10 Burpee Bench Jump Overs

20 Single Arm Overhead Reverse Lunges

30 V-Ups

16 Single Arm Overhead Reverse Lunges

Max Burpee Box Bench Jump Overs

Rest 3:00 b/t sets

Dumbbell: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

4 Sets for Quality

8-10 Reverse Nordic Curls

:18/:18 Side Star Plank

100ft (30m) Sled Push, For Load

Read More

Announcements

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CrossFit East River – WOD

Warm-Up: 

3 Sets: For Quality

200m Run

4/4 World’s Greatest Stretch

8 Romanian Deadlifts

6 Tall Muscle Cleans

6 Bradford Press with Lockout

10 Lateral Bar Hops

Iron Lung (Time)

5 Rounds for Time

600m Run

10 Clean and Jerks 135/95lb, 61/43kg
Goal: Time 18:00-23:00

Time Cap: 30:00

Stimulus: Barbell Conditioning / Muscular + Aerobic Endurance

RPE: 9/10

Primary Objective: Complete the workout as close to 20:00 minutes as possible

Secondary Objective: Keep Clean & Jerks under 1:00 per round

[Levels: Iron Lung] (Time)

Level 2

5 Rounds for Time

400m Run

10 Clean and Jerks 115/75lb, 52/34kg

—-

Level 1:

4 Rounds for Time

400m Run

15 Hang Power Clean and Jerks 45/35lb, 20/15kg

—-

Masters 55+:

5 Rounds for Time

400m Run

10 Clean and Jerks 95/65lb, 43/30kg

—

Competitor / Rx+:

5 Rounds for Time

600m Run

10 Clean and Jerks 155/105lb, 70/48kg

—-

Big Class Option

As prescribed

—-

Limited Equipment / Travel:

5 Rounds for Time

600m Run

10 Dual Dumbbell Clean and Jerks 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Core / Glute Finisher (Checkmark)

4 Sets, For Quality

10/10 Single Leg Glute Bridge with Adduction

10 Ring Hamstring Curls

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