WOD – Thu, Aug 8
Announcements
💪 🛑 Pump Sesh Paused For The Summer:
- Will have one here and there
MF SUMMER COMP REGISTRATION LINK
CrossFit East River – WOD
Warm-Up (No Measure)
2 Sets, For Completion
:30 sec Extended Reverse Plank Bridge
:30 sec Elevated Prayer Stretch
—
3 Sets, For Quality
20 Bear Plank Shoulder Taps
10 Hollow Rocks
:15 sec Passive Hang + :15 sec Active Hang
5 Strict Knee Raises
Virtuoso (AMRAP – Reps)
Every 5:00 x 5 Sets
2 “Wall Walk Complex”
8 Strict Toe to Bar
15 second Tuck L-Hang
8 “Shoot Through Complex”
“Wall Walk Complex” = 1 Wall Walk + 15 second Nose to Wall Handstand Hold
” Shoot Through Complex ” = Push-Up + Shoot Through + Dip + Shoot Through
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Stimulus: Gymnastics Development
RPE: 6/10
Primary Objective: Complete each set in under 4:00 minutes
Secondary Objective: Complete each movement in an unbroken set
[Virtuoso: Levels] (AMRAP – Reps)
Level 2
Every 5:00 x 5 Sets
2 “Wall Walk Complex”
6 Strict Knees to Elbows
10 second Tuck L-Hang
6 “Shoot Through Complex”
“Wall Walk Complex” = 1 Wall Walk + 15 second Nose to Wall Handstand Hold
“Shoot Through Complex” = Push-Up + Shoot Through + Dip + Shoot Through
—-
Level 1:
Every 5:00 x 5 Sets
2 “Wall Walk Complex”
8 Strict Knee Raises
15 Seated Pike Up Hold
5 Shoot Throughs
Wall Walk Complex to 20inch off wall
Shoot Through: 1 Rep equals out and back
—-
Masters 55+:
Every 5:00 x 5 Sets
2 “Wall Walk Complex”
6 Strict Knees to Elbows
10 second Tuck L-Hang
6 “Shoot Through Complex”
“Wall Walk Complex” = 1 Wall Walk + 15 second Nose to Wall Handstand Hold
“Shoot Through Complex” = Push-Up + Shoot Through + Dip + Shoot Through
—
Competitor / Rx+:
As prescribed or Day Off
—-
Big Class Option
As prescribed
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Travel / Hotel / Limited Equipment
As prescribed, use 2 benches for Shoot through complex
Escalating Durante (AMRAP – Rounds and Reps)
8:00 AMRAP
2-4-6-8-10…
Hollow Rocks
V-Ups
Tuck Ups
second Hollow Hold
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations