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Sunday 19APR20

April 19, 2020Uncategorized

CrossFit East River – WOD

MINDSET
“Don’t bunt. Aim out of the ballpark.” – David Oglivy

One of the most dangerous things we can do in life: to dream too small.

What stops dreamers from dreaming, is fear.
We can convince ourselves that we don’t have what it takes. That we’re not ready yet. That we’re too young or too old.. This fear, in and of itself, is the dream killer. It’s a self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

It doesn’t start with the dream. It starts with the belief. The belief that we deserve to step up to the plate, and put the ball over the fences.

Warm-up

1: Metcon (No Measure)

AMRAP x 3 MINUTES

Run/Bike/Row

into…

2 ROUNDS

:30 Side Plank (R)

:30 Side Plank (L)

10 Up-Down + 2 Push-Up*

10 Alt. Deadbugs

*1 Rep = Jump back into a tall plank, perform 2 push-ups, then jump forward into an air squat stance, and stand tall

Metcon

2: Metcon (No Measure)

“Supple Sunday”

4 Rounds (20 Minutes Total):

:40 Second Weighted Hollow Hold

:20 Seconds Rest

:40 Second Dumbbell Romanian Deadlifts

:20 Seconds Rest

:40 Second Single Arm Dumbbell Overhead Squat Hold (Left)

:20 Seconds Rest

:40 Second Single Arm Dumbbell Overhead Squat Hold (Right)

:20 Seconds Rest

STIMULUS

DESCRIPTION

This static hold heavy workout is primarily focused on our midline and overhead stability

You’ll work through 4 rounds of 40 seconds on and 20 seconds of rest

Following the last movement, you’ll rest 1:20 before beginning the next round

This piece takes 20 minutes in total

Record weights used for each round in the score section

You can increase in load or stay the same across the board
https://www.youtube.com/watch?v=0eUCY9TIPiU

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team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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