WOD – Thu, Jul 25

July 25, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

Will have one here and there

In-House Comp Poll! Click link below.

https://forms.gle/uJpdXjANHQxQyh3N9

Help us organize an end of summer comp!

Monday: Split Jerk 3×1
Triplet Double Unders + Alternating Dumbbell Snatch + Lateral Burpee over the Barbell

Tuesday:
Back Squat + L-Pull-Ups + Contralateral Front Rack Step-Ups

Wednesday: TBD

Thursday: Handstand Walk
Triplet: American Kettlebell Swings + High Box Jumps + Wall Walk Complex (Wall Walk + 2 Wall Facing Handstand Push-Ups)

Friday: Snatch
Couplet: Overhead Squats + Toe to Bar

Saturday;
Two Couplets: Ring Muscle-Ups + Burpee Box Jump Overs, Deadlifts + Burpee Box Jump Overs

Sunday
Z-Press + Hollow Body Floor Press + Sandbag Carry
N/A

CrossFit East River – WOD

Handstand Walk (5 Rounds for distance)

For Distance

5 Sets

:30 second Max Distance

1:30 Rest
Scaling:

Level 2: Wall Facing Shoulder Taps

Level 1: Box Pike Handstand Hold

Enchiridion (AMRAP – Rounds and Reps)

12:00 AMRAP

10 American Kettlebell Swings

8 Box Jumps

2 Wall Walk ‘Complex’

*Perform 1-2 strict handstand push ups at the top of each wall walk.

Kettlebell: 53/35lb, 24/16kg

Box: 30/24’’

Score = Rounds + Reps

L3: as prescribed

L2: 2 Wall Walk ‘Complex’ (15’’ off wall)

*You will perform 1 strict handstand push ups at the top of each wall walk.

Kettlebell: 44/26lb, 20/12kg

Box: 24/20’’

L1: 10 Russian Kettlebell Swings, 8 Box Step-Ups, 2 Wall Walks to 20’’ off Wall

Kettlebell: 35/18lb, 16/8kg

Box: 24/20’’

Masters 55+:

Comp: 10 Russian Kettlebell Swings, 8 Box Step-Ups, 2 Wall Walk ‘Complex’ (15’’ off wall) *You will perform 1 strict handstand push up to 2’’ Riser at the top of each wall walk. Kettlebell: 44/26lb, 20/12kg, Box: 24/20’’
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Goal: 5-7 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Steady Rounds Across

Secondary Objective: Mitigate Shoulder Fatigue

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

8/8 Landmine Rotational Press

15-20 Banded Face Pulls