WOD – Thu, Aug 22
Announcements
💪 🛑 Pump Sesh Paused For The Summer:
- Will have one here and there
Male Female Partner SUMMER COMP – REGISTRATION LINK
- Saturday Sept 21.
- Social / BBQ with Bar Cabinet (next door)
- Male / Female Partners (let us know if interested but don’t have a partner)
- $40 person (for prizes, coffee, social, and coaches)
Monday: 3 Position Snatch
Sprint Couplet: Devils Press + Double Unders
Tuesday: Back Squat
Triplet: Pull-Ups + Thrusters + Calorie Row
Wednesday: Toe to Bar
Triplet: Row + Burpee Box Jump Overs + Toe to Bar
Thursday: Deadlifts + Bench Press
Banded Broad Jumps + Medball Chest Pass
Friday:Barbell Cycling
Couplet: Running + Clean and Jerks
Saturday
Bar Muscle-Up Progressions
Triplet: Wall Balls + Bar Muscle-Ups + Abmat Sit-Ups
Sunday
EMOM : Every 5:00 x 5 Sets
Triplet: Strict Handstand Push-Ups + Bent Over Rows + Dual Kettlebell Front Rack Carry
CrossFit East River – WOD
Echoed In Eternity (12 Rounds for weight)
Every 2:00 x 12 Sets, Alternating Stations
Station 1: 3 Deadlifts + 3 Broad Jumps
Station 2: 3 Bench Press + 5 Wall Ball Chest Press to Floor
Load @ 75-85% for Both Lifts
This will be 6 x 3 for both lifts
Record all 12 weights used (6 for Deadlift and 6 for Bench Press)
Goal: Complete all lifts @ the prescribed percentages and feel strong doing so.
Stimulus: Absolute Strength
RPE: 6/10
Primary Objective: Increase loads on each set
Secondary Objective: Maintaining great form as the loads increase.
[Echoed In Eternity: Travel / Limited Equipment] (12 Rounds for weight)
Every 2:00 x 12 Sets, Alternating Stations
Station 1: 8-10 Dual Dumbbell Deadlifts + 3 Broad Jumps
Station 2: 8-10 Dumbbell Bench + 5 Plyo Push-Ups
Load: Challenging Unbroken
Mobility
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
For Quality:
5 Sets
6/6 Goblet Lateral Box Step Up , Moderate Load
10 Ring Push Ups
-rest as needed b/t sets-
Perform both movements at 21×0 tempo. Focus on not pushing off the ground with the non working leg on the step ups, and use a box height that puts you below parallel.
–
Tempo [A][B][C][D]
A = Eccentric
B = Position or change of direction between Eccentric And Concentric
C = Concentric
D = Position or change of direction between Concentric and Eccentric
Eccentric = Muscle Lengthening Under Tension
Concentric = Muscle Shortening Under Tension