WOD – Tue, Feb 20
Announcements
-get some nutrition hacks here!
🔗 Register for THE OPEN – TODAY!!
(CrossFit East River as YOUR gym)
CrossFit East River – WOD
Bar Muscle Up Skill (AMRAP – Reps)
EMOM x 10 min
Mins 0-2:
5 reps – Jump to pike
Mins 2-4:
5 reps – Pike to patient arch
Mins 4-6:
5 reps – Patient arch to knee to chest “air chair”
Mins 7-10:
1-3 – Reps BMU / Variation
BMU Scales:
2 slow eccentric pull ups on 6 count (band or weight as needed)
Jumping BMU / Banded
BMU
“Rigged” (AMRAP – Rounds and Reps)
14 minute AMRAP:
2 rounds:
16 toes to bar
16 DBL DB farmers lunge steps (50/35)
—
2 rounds
8 bar muscle ups / Burpee Pull-up
16 DBL DB front rack lunge steps (50/35)
BMU Scale 2: Scale volume
1-2 BMU attempts + rest burpee pull-ups
Intent – Gymnastics capacity work
Target – We expect everyone will need to plan their breaks on the gymnastics portions in order to maintain across this workout. The lunges will cause some extra grip fatigue which will affect the gymnastics even more. Most should plan sets of 4-8 on the TTB and 2-4 on the BMU. The lunges can be 16 steps in place or walking – whichever works better for your gym space.
Feel – Grip and gymnastics endurance.
Flow – Perform 2 rounds of the first couplet then 2 rounds of the second couplet before starting again at TTB.