WOD – Tue, Jul 2

Announcements

💪 🛑 No Pump Sesh: Following Dates

• 6/21
• 6/28
• 7/12
• 7/19

CrossFit East River – WOD

Warm-Up (No Measure)

3 Sets

:30 sec Row

:15 sec Transition

:30 sec Alternating Box Step-Ups

:15 sec Transition

–

2 Rounds

15 Banded Face Pulls

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

–

2 Rounds

8/8 Quadruped Thoracic Rotations

5 Yoga Push-Ups

8/8 Single Arm Hang Snatch

8 Step-Down Box Jumps

Push Press (Every 2:00 x 5 Sets
7 Reps @ 65-75%

*On the last rep Pause for 5 seconds in the Overhead Position
)

Yard Sale (4 Rounds for calories)

For Calories:

4 Sets

3:00 On/1:00 Off

15 Box Jumps

12 Power Snatch

9 Handstand Push-Ups

-Max Calorie Row Remaining Time

Barbell: Barbell 95/65lbs (43/30kg)

Box: 24/20’’
–

Goal: 80/64 Calories

Score: Total Calories

Primary Objective: Cycle the Barbell in Big Sets

Secondary Objective: Earn 1:00 to Row

[Yard Sale: Levels] (4 Rounds for calories)

Level 2:

For Calories:

4 Sets

3:00 On/1:00 Off

12 Box Jumps

9 Power Snatch

6 Pike Handstand Push-Ups

-Max Calorie Row Remaining Time

Barbell: Barbell 75/55lb, 34/25kg

Box: 24/20’’

—-

Level 1:

For Calories:

4 Sets

3:00 On/1:00 Off

16 Box Step-Ups

12 Hang Power Snatch

8 Kneeling Pike Handstand Push-Ups

-Max Calorie Row Remaining Time

Barbell: Barbell 45/35lb, 20/15kg

Box: 24/20’’

—-

Masters 55+:

For Calories:

4 Sets

3:00 On/1:00 Off

12 Box Jumps

9 Power Snatch

6 Strict Handstand Push-Up 2’’ Riser

-Max Calorie Row Remaining Time

Barbell: Barbell 75/55lb, 34/25kg

Box: 24/20’’

—

Competitor:

For Calories:

4 Sets

3:00 On/1:00 Off

15 Box Jumps

12 Power Snatch

9 Chest to Wall Handstand Push Ups

-Max Calorie Row Remaining Time

Barbell: 115/80lbs (52/36kg)

Box: 24in/20in

—-

Big Class Variation:

Start everyone on a 1:00 Delay

—-

Hotel / Travel / Limited Equipment

For Calories:

4 Sets

3:00 On/1:00 Off

15 Box Jumps

12 Power Snatch

9 Handstand Push-Ups

-Max Calorie Row Remaining Time

Barbell: Barbell 95/65lbs (43/30kg)

Box: 24/20’’

PRVN Recovery #2 (Checkmark)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

For Quality:

4 Sets

8 Dual Dumbbell Seated Arnold Press , Moderate

8 Chest Supported Dumbbell Rows , Moderate

16 Banded Curls (for speed)

16 Banded Tricep Extensions (for speed)

If you don’t have an incline bench, place a flat bench on 1-2 45lb plates to create enough space for the dumbbells at the bottom of the rows.