WOD – Mon, Jul 15
Announcements
💪 🛑 Pump Sesh Paused For The Summer:
- Will have one here and there
CrossFit East River – WOD
Warm-Up: (Checkmark)
2:00 Cardio Choice
–
2 Sets, For Quality
40 second Dead-Hang or 20/20 Single Arm Hang
:30/:30 Kettlebell Hip Shift
1:00 Alternating 90-90 Hip Switch
:30/:30 Kettlebell Weighted Ankle Mobility
–
2 Sets, For Quality
8/8 Pistol Box Step-Down
10 Goblet Cossack Squat
20 second Glute Bridges
10 Ring Rows
Front Squat (Take 15:00 minutes to Complete
1 Rep @ 92%
3 Reps @ 88%
3 Reps @ 84%
5 Reps @ 80%)
What Is Your Profession? (Time)
For Time:
6 Rounds
10 Burpee Pull-Ups
20 Squats***
*Rounds 1/4 = Air Squats
*Rounds 2/5 = Wall Balls
*Rounds 3/6 = Pistols
Wallball: 20/14lbs (9/6kg) to 10/9ft
—
Goal: 11:00-15:00
Time Cap: 16:00
Stimulus: Squat Stamina and Cadence
RPE: 8/10
Primary Objective: Complete the workout in under the time cap
Secondary Objective: Maintain Unbroken on all Squat Movements
[What is Your Profession: Levels] (Time)
Level 2
For Time:
6 Rounds
8 Burpee Pull-Ups
16 Squats***
*Rounds 1/4 = Air Squats
*Rounds 2/5 = Wall Balls
*Rounds 3/6 = Dual Dumbbell Reverse Lunges
Wallball: 20/14lbs (9/6kg) to 10/9ft
Dumbbell: 35/25lb, 15/12kg
—-
Level 1:
For Time:
6 Rounds
8 Burpee Jumping Pull-Ups
16 Squats***
*Rounds 1/4 = Air Squats
*Rounds 2/5 = Wall Balls
*Rounds 3/6 = Bodyweight Reverse Lunges
Wallball: 14/10lbs (6/4kg) to 10/9ft
—-
Masters 55+:
For Time:
6 Rounds
8 Burpee Pull-Ups
16 Squats***
*Rounds 1/4 = Air Squats
*Rounds 2/5 = Wall Balls
*Rounds 3/6 = Dual Dumbbell Reverse Lunges
Wallball: 20/14lbs (9/6kg) to 10/9ft
Dumbbell: 30/20lb, 14/9kg
—
Competitor / Rx+:
For Time:
6 Rounds
12 Burpee Pull-Ups
24 Squats***
*Rounds 1/4 = Air Squats
*Rounds 2/5 = Wall Balls
*Rounds 3/6 = Pistols
Wallball: 20/14lbs (9/6kg) to 10ft
—-
Big Class Option
As prescribed
—-
Travel / Hotel / Limited Equipment
For Time:
6 Rounds
10 Burpee Pull-Ups
20 Squats***
*Rounds 1/4 = Air Squats
*Rounds 2/5 = Dumbbell Thrusters
*Rounds 3/6 = Pistols
Dumbbells: 25/15lb, 12/7kg
PRVN Recovery #7 (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Optional Accessories (5 Rounds for weight)
For Load:
5 Sets
6/6 Bulgarian Split Squats (Dumbbell Loaded)
-Max Wall Sit
Rest as Needed