WOD – Sat, Jul 27

July 27, 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: Part A) (Checkmark)

For Quality

6:00 AMRAP

15 Banded Good Mornings

:10-:15 Ring Support Hold

8-10 Ring V-Outs

10 Crossover Step-Overs

Warm-Up Part B: 1000m Partner Rowing Golf (Time)

*Athletes will begin rowing to 1000m on the Rower. Partner A will row to the 100m mark on the screen. The athlete must stop rowing and let the meters roll to 100m by the 85m mark on the screen. This can be earlier or at the 85m mark, but athletes must let the meters roll as close to 100m as possible. Any meters over or under 100m will equate to 1 Burpee rep to be completed by each partner. This means that if 99m or 101m are read on the screen each partner must do 1 Burpee. Partner B will then row to the 200m mark. Any meters over or under will = 1 burpee per meter. This will continue until the 1000m mark. Note that we are not setting the monitors to 1000m as we need to know if the meters will roll over the 1000m mark. If they are over or under on the final 1000m mark, you must complete your burpees to finish the workout.

Theory of Forms (Time)

For Total Time with a Partner

Part A)

For Time:

9-12-15

Burpee Box Jump Overs

5-7-9

Ring Muscle-Ups

Rest 5:00 minutes

Part B)

15-12-9

Burpee Box Jump Overs

21-15-9

Deadlifts

Box: 24/20”

Barbell: 225/155lb, 102/70kg

Score = Total Time

L3: as prescribed

L2: 15-12-9 Chest to Bar + Burpee Box Jumps Overs, 15-12-9 BBJO + Deadlift 185/125lb, 84/57kg

L1: 9-12-15 Burpee Box Step-Up+ Jumping Pull-Ups, 15-12-9 Burpee Box Step-Ups + Sumo Deadlifts 95/65lb, 43/30kg

Masters 55+: 9-12-15

Burpee Box Jump Overs

Pull-Ups, 15-12-9 Burpee Box Jump Overs + Deadlifts 155/105lb, 70/48kg

Comp: Solo, 9-12-15 Burpee Box Jump Overs, Ring Muscle-Ups, 21-15-9 Burpee Box Jump Overs + Deadlifts 225/155lb, 102/70kg
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Goal: 6:00-9:00 for each Part

Time Cap: 25:00

Stimulus: CrossFit Couplets / Muscular Stamina

RPE: 8/10

Primary Objective: Complete each couplet in sub 10:00 minutes

Secondary Objective: Allow for minimal rest during the workout by completing each movement as fast as possible to allow your partner to get to the next station.

Flow:

Each athlete will complete the full rep scheme prescribed here with both athletes starting to work at the same time with Partner A working on the Burpee Box Jump Overs for 9 reps, while partner B is working to complete 5 Ring Muscle-Ups. Once both have completed round 1 they will switch movements and complete the 9 and 5 on the other station. They will then move to round 2 where partner A will complete 12 Burpee Box Jumps and Partner B will complete 7 Ring Muscle-Ups, this will continue until the 15 Burpee Box Jumps and Ring Muscle-Ups are completed in the round of 15 and 9.

Once Part A is completed athletes will then rest for 5:00 minutes and move to Part B. Athletes will then work on the reps of Burpee Box Jump Overs and Deadlifts in the same fashion making their way down the ladder until 9 Burpee Box jumps and 9 Deadlifts are completed.

Mobility (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

Part A) For Load

8-10 Sets

2 Supinated Grip Pull-Up@ 41×4 Tempo

2-4 Weighted Straight Bar Dips

Rest as needed between sets

Add load if possible

Part B) For Load

4 Sets x :35 sec Weighted Sorenson Hold

Rest as needed