WOD – Tue, Jun 4

June 4, 2024Uncategorized

CrossFit East River – WOD

Warm-Up (No Measure)

1:00/1:00 Active Scorpion Stretch

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

–

3 Sets, For Quality

5 Up Downs

10 Bar Kip Swings

10 Alternating Dumbbell Hang Snatch

5/5 Dumbbell Windmills

Strict Press + Push Press (Weight)

Every 2:00 minutes, 4 Sets

4 Strict Press + 4 Push Press

@ 75% + of Strict Press

Vice Grip (Time)

For Time:

8 Rounds

4 Dual Dumbbell Devils Press

7 Chest to Bar Pull-Ups

-into-

40 Lateral Burpees Over Dumbbells

Dumbbells: 50/35lbs (22.5/15kg)
—

***TEAM PRVN TUESDAY***

Goal: 13:00-15:00

Score: Time

RPE: 8/10

Primary Objective: Unbroken Chest to Bars As Long As Possible

Secondary Objective: Send the Final 20 Burpees

[Vice Grip: Levels] (Time)

Level 2:

Dumbbells 35/25lbs (15/12kg) / 5-7 Pull-Ups

—-

Level 1:

Dumbbells 25/15bs (12/7kg) / Ring Rows

—

Masters 55+:

Dumbbells 30/20lbs (14/9kg) / 5-7 Pull-Ups

—

Competitor:

5 Devils Press + 10 Chest to Bar Pull-Ups

—

Big Class Variation:

For Time:

8 Rounds

6 Alternating Single Arm Devils Press

7 Chest to Bar Pull-Ups

-into-

40 Lateral Burpees Over Dumbbell

Dumbbells: 50/35lbs (22.5/15kg)

—-

Hotel / Travel / Limited Equipment

For Time:

8 Rounds

4 Dual Dumbbell Devils Press

5 Strict Pull-Ups

-into-

40 Lateral Burpees Over Dumbbells

Dumbbells: 50/35lbs (22.5/15kg)

PRVN Recovery #5 (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

4 Sets, For Quality

4-6 Box Piked Deficit Handstand Push-Up (40×2 Tempo)

16 Alternating Gorilla Rows

20 Banded Face Pulls