WOD – Tue, Jul 9
Announcements
💪 🛑 Pump Sesh Paused For The Summer:
- Will have one here and there
Monday: Squat Snatch 5-4-3-2-1
Couplet: “Karabel” (Wall Balls + Power Snatches)
Tuesday: Bar Muscle-Ups
Run + Bar Muscle-Up + Knee to Elbows + Double Under + Row
Wednesday: Pause Front Squat 1 x 1
Deadlift + Front Rack Lunge + Strict Handstand Push-Ups
Thursday
Couplet: Row + Burpee Box Jump Overs
Friday: Pause Split Jerk + Split Jerk
Triplet: Power Clean + Push Press + Chest to Bar
Saturday:
Wall Walks + Shuttle Runs + Abmat Sit-Ups
Sunday: Turkish Get-Ups & Sandbag Cleans
Sandbag Bear Hug Holds
Couplet: American Kettlebell Swings + Push-Ups
CrossFit East River – WOD
The Long and Short of it (4 Rounds for calories)
Every 8:00 minutes, 4 Sets ( 2 @ each station)
Station 1:
600 Run
into..
2 Rounds
7 Bar Muscle-Ups
50 Double Unders
In Remaining Time…
-Max Row cals
Station 2:
24 Alternating Angels Press
Into..
2 Rounds
15 Knee to Elbows
50 Double Unders
In Remaining Time..
-Max Row cals
Dumbbell Load: 50/35lb
Angel’s Press = *Single Arm Devils Press
*No Rest between stations
Stimulus: Muscular Endurance and Aerobic Capacity
RPE: 7/10
Primary Objective: Complete each buy-in under 6:00.
Secondary Objective: Achieve consistent paces across on the Row/Bike.
[The Long and Short of It: Levels] (4 Rounds for calories)
Level 2:
Every 8:00 minutes, 4 Sets ( 2 @ each station)
Station 1:
400 Run
into..
2 Rounds
12 “Kipping” Chest to Bar Pull-Ups
40 Double Unders
-Max Row/Bike
Station 2:
18 Alternating Angels Press
into..
2 Rounds
15 Kipping Knees to Chest
40 Double Unders
into..
-Max Row/Bike
Dumbbell Load: 35/25lb, 15/12kg
—-
Level 1:
Every 8:00 minutes, 4 Sets ( 2 @ each station)
Station 1:
400m Run
into..
2 Rounds
10 Banded Strict Pull-Ups
60 Single Unders
-Max Row/Bike
Station 2:
18 Alternating Angels Press
into..
2 Rounds
12 Strict Knee Raises
60 Single Unders
into..
-Max Row/ Bike
Dumbbell Load: 25/15lb, 12/7kg
—
Competitor:
Every 8:00 minutes, 4 Sets ( 2 @ each station)
Station 1:
800m Run
into..
2 Rounds
9 Bar Muscle-Ups
63 Double Unders
-Max Echo Bike
Station 2:
30 Alternating Angels Press
into..
2 Rounds
18 Knee to Elbows
63 Double Unders
into..
-Max Echo Bike
Dumbbell Load: 70/53lb, 32/22.5
—-
Big Class Variation:
As prescribed, Start on 2:30 Delay’s to allow enough time between athletes on the bike.
This will allow Group 1 on the 0:00, Group 2 on the 2:30, Group 3 on the 5:00.
Alternatively, if you need to accommodate a bigger class and more bikes, substitute any machine for one of the stations instead of the bike and this will allow for a very easy class management strategy and you can add another 3 groups and have them start on the other station.
—-
Hotel / Travel / Limited Equipment
Every 8:00 minutes, 4 Sets ( 2 @ each station)
Station 1:
800m Run
into..
2 Rounds
7 Burpee Pull-Ups
50 Double Unders
-Max Jumping Lunges
Station 2:
30 Alternating Angels Press
into..
2 Rounds
12 Strict Knees to Elbow
50 Double Unders
into..
-Max Jumping Lunges
Dumbbell Load: 50/35lb, 22.5/15kg
PRVN Mobility #10 (Checkmark)
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
Accessories (Checkmark)
For Quality:
15:00 EMOM
Minute 1 – 10 Straight Bar Dips
Minute 2 – 10 Dual Dumbbell Bent Over Lateral Raises, Light Load
Minute 3 – 10 Dual Dumbbell Upright Rows , Light Load
Make sure to use loads for the raises that keep the movement strict. Keep a slight bend at the elbow for lateral variation. If you don’t have p-bars, setup dumbbells on tall boxes to perform your dips.