WOD – Fri, Jul 26

July 26, 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!

CrossFit East River – WOD

Warm-Up (Checkmark)

5/5 World’s Greatest Stretch

15 Prone Y’s w/ Plates (Hold top for 2 second)

-then-

For Quality:

12:00 EMOM

Minute 1 – 8/8 Quadruped Thoracic Rotations

Minute 2 – 5 Hang Muscle Snatch + 5 Snatch Balance + 5 Overhead Squats

Minute 3 – :10 Passive Hang + :10 Active Hang + 8 Kip Swings

Minute 4 – :40 Machine, Building Pace

*Build each round with your Barbell Load if possible

Snatch (Every 1:15 x 10 Sets
Sets 1-5: 2 Reps @ 70-80%
Sets 6-10: 1 Rep @ 83%+)

Theaetetus (4 Rounds for reps)

4 Sets, For Reps

1:30 on/1:30 off

15 Overhead Squats

-Max Toes to Bar in the Remaining Time

Load: 135/95lb, 61/43kg

L3: as prescribed

L2: 95/65lb, 43/30kg, Alternating TTB

L1: 45/35lb, 20/15kg, Abmat Sit-Ups

Masters 55+: 75/55lb, 34/25kg

Comp: 155/105lb, 70/48kg
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Goal: 12-18 Reps / Set

Stimulus: Midline Conditioning / Quad Stamina

RPE: 8/10

Primary Objective: Toes to Bar Reps

Secondary Objective: Unbroken Overhead Squats

PRVN Recovery #6 (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories (4 Rounds for time)

For Completion:

4 Sets

2:00 On/1:00 Off

15 GHD Sit-Ups

5/5 Rotational Kettlebell Swings

-Max Parallette Support L-Sit Remaining Time
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Quality first and foremost here. Aim to go for a longer hold to start each set on the L-Sit, before accumulating some high quality shorter holds. Bend the knees as needed.