WOD – Tue, May 14

May 14, 2024Uncategorized

CrossFit East River – WOD

“Ring Things” (AMRAP – Reps)

Every minute for 24 minutes (6 rounds):

Minute 1 – Max Ring Muscle-Ups

Minute 2 – Max Single DB Box Step Ups (50/35)

Minute 3 – Row Max calories

Minute 4 – Rest

Scaled:

Min 1: ring dips / alt. rnds with Ring Pull-ups/ RR

Min 2: DB box step ups (35/25)

Min 3: max calorie row

Min 4: REST
Intent – Train RMU under fatigue. We want members to have time to practice this high skill movement in a controlled fatigue setting.

Target – goals: 12+ ring muscle ups, 40+ step ups, 60/45 cal row. The RMU are first to ensure members get that minute of rest between the row and RMU. The row and step ups should be at a steady effort to accumulate work through the full minute.

Feel – Moderate intensity with a high skill focus.

Flow – Work for max reps in each minute. Stopping a few seconds early is a good way to transition quickly. Stagger members to start at different stations as needed for equipment.