WOD – Thu, Feb 22
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CrossFit East River – WOD
Pullover Strength (No Measure)
EMOM x 3 Rnds (9 min)
Minute 1
Inverted Hang
for 10-20 seconds
Minute 2
3 Tuck Front Lever Negatives
*3-5 sec negative on tuck levers
Minute 3
4-8 Chin Over Bar Knee Tucks
*Scale with hanging strict knee raises
Strength Notes:
– We are focusing on some basic progressions for the bar pullover today.
– These drills are designed to get members comfortable going upside down and to build core and upper body strength necessary for the skill.
“Stepping Up” (Time)
3 rounds:
20 DB box step ups (50/35)
15 V-ups
10 DB snatches (50/35)
into
3 rounds
20 Pistols / DB Box Step-ups (50/35)
15 TTB / Knees to chest
10 DB snatches (50/37)
Time cap: 16 minutes
Intent: Exposure to the skills we may see in the open.
Target: Members should look to go unbroken in the first portion to pre-fatigue the movements of the last rounds. Advanced athletes can increas the weight or sub GHD sit-ups. The pistols are alternating./
Flow: The pistols are alternating doing 10 on each leg.