WOD – Sat, Aug 3
Announcements
💪 🛑 Pump Sesh Paused For The Summer:
- Will have one here and there
CrossFit East River – WOD
Warm-Up
400m Run
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For Quality
2 Sets
10 Deep Lunge Mountain Climbers
30 second Down Dog
10/10 Single Leg Glute Bridges
30 second Hollow Rock
30 second Wall Lean March
10 A-Skips
10 B-Skips
Hang Tight (Time)
For Time, With a Partner
400m Medball Run
60 Single Kettlebell Front Rack Tall Kneeling to Standing
60 Toe to Bar
400m Medball Run
40 Single Kettlebell Front Rack Tall Kneeling to Standing
40 Toe to Bar
400m Medball Run
20 Single Kettlebell Front Rack Tall Kneeling to Standing
20 Toe to Bar
Kettlebell: 53/35lb, 24/16kg
Medball: 20/14lb, 9/6g
L3: as prescribed
L2: 44/26lb, 20/12kg, Alternating Toe to Bar
L1: 400m Runs w/o Medball, 35/18lb, 16/8kg, Abmat Sit-Ups
Masters 55+: 35/18lb, 16/8kg, V-Ups
Comp: Look at Comp Class Workouts
Travel: 400m Run, 30-20-10 V-Ups, Prescribed Single KB Front Rack Tall Kneeling to Standing
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Goal: 15:00-20:00
Time Cap: 22:00
Stimulus: Midline Conditioning / Partner Workout
RPE: 7/10
Primary Objective: Complete the workload evenly
Secondary Objective: Finish the Toe to Bar and Single Kettlebell Tall Kneeling to Standing in the same time domain on each set.
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)
For Quality:
12:00 EMOM
Minute 1 – :30 Ring Plank Circles
Minute 2 – 10 Ring Crunches
Minute 3 – 5/5 Kettlebell Side Bends , Moderate Load
Set the rings so they are 2 inches off the ground for the planks and crunches.