WOD – Wed, Aug 28

August 28, 2024Uncategorized

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)

CrossFit East River – WOD

Warm-Up

10:00 AMRAP, For Quality

20 Bear Plank Shoulder Taps

5 Single Arm Kettlebell Push Press (Right)

50ft (15m) Bottoms Up Kettlebell Waiters Walk

5 Single Arm Kettlebell Push Press (Left)

50ft (15m) Bottoms Up Kettlebell Waiters Walk

10 Alternating Box Step-Ups

5 Box Jumps

Jerk Complex (5 Rounds for weight)

Every 2:00 x 5 Sets

2 Push Jerks + 2 Split Jerks @ 75% of 1RM
–

% Based on 1RM Push Jerk

Record Working Weight

*From the Rack

“Day of the Dog” (Time)

For Time

5 Rounds for Time

21 Air Squats

12 Ring Push-Ups

9 Box Jump Overs

Box: 24”/20”

Rings: 6 inch off floor

Score: Time
Goal: 8:00-12:00

Time Cap: 15:00

Stimulus: Bodyweight Muscular Stamina

RPE: 8/10

Primary Objective: Consistent paced rounds

Secondary Objective: Complete the workout in sub 10 minutes or 2:00 per round

[Day of the Dog: Levels] (Time)

Level 2

For Time

5 Rounds for Time

21 Air Squats

12 Ring Push-Ups

9 Box Jump Overs

Box: 24”/20”

Rings: 12 inch off floor

—-

Level 1:

For Time

5 Rounds for Time

18 Air Squats

12 Ring Push-Ups

10 Alternating Box Step-Ups

Box: 24”/20”

Rings: Hip Height, Body Angle at 45 degrees

—-

Masters 55+:

For Time

5 Rounds for Time

21 Air Squats

12 Ring Push-Ups

9 Box Jump Overs

Box: 24”/20”

Rings: 12 inch off floor

—

Competitor / Rx+:

5 Round for Time

18 Pistols

15 Ring Dips

9 Burpee Box Jump Overs

Box: 24/20”

—-

Big Class Option

For Time

5 Rounds for Time

21 Air Squats

12 Deficit Push-Ups

9 Box Jump Overs

Box: 24”/20”

—-

Travel / Hotel / Limited Equipment

For Time

5 Rounds for Time

21 Air Squats

15 Push-Ups

9 Jump Over Object

Mobility

PRVN Recovery #2

1:00 Child’s 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

Optional Accessories (Checkmark)

For Quality:

12:00 EMOM

Minute 1 – 10 Dual Dumbbell Seated Arnold Press , Moderate Load

Minute 2 – 6/6 Kettlebell on Foot Leg Extensions w/ 1s Hold at Top, Moderate Load