WOD – Tue, Sep 3

September 3, 2024Uncategorized

CrossFit East River – WOD

Warm-Up

400m Group Run

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2 Sets, For Quality

30 second Tempo Air Squat (30×1)

15 second Ring Support Hold

5-10 Russian Push-Ups

5-7 Strict Pull-Ups pr 6-8 Jumping Pull-Ups

10-15 second Chin Over Bar Hold

“Circle of Life” (AMRAP – Rounds and Reps)

For Reps:

20:00 AMRAP

16 Wall Balls

4 Ring Muscle Ups

200m Run

Wallball: 20/14lbs (9/6kg) to 10ft/9ft

10m = 1 Rep
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Goal: 7-9 Rounds

Score: Rounds & Reps

RPE: 7/10

Primary Objective: Complete most total rounds

Secondary Objective: Ring Muscle Ups Unbroken

[Circle of Life: Levels] (AMRAP – Rounds and Reps)

Level 2

For Reps:

20:00 AMRAP

16 Wall Balls

8 Feet Elevated Ring Rows

8 Ring Dips

200m Run

Wallball: 20/14lbs (9/6kg) to 10ft/9ft

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Level 1:

For Reps:

20:00 AMRAP

16 Wall Balls

8 Ring Rows (45 degree angle)

8 Push-Ups

200m Run

Wallball: 14/10lb, 6/4kg

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Masters 55+:

For Reps:

20:00 AMRAP

16 Wall Balls

8 Feet Elevated Ring Rows

8 Push-Ups

200m Run

Wallball: 14/10lb, 6/4kg

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Competitor / Rx+:

For Reps:

20:00 AMRAP

16 Wall Balls

5 Ring Muscle Ups

200m Run

Wallball: 20/14lbs (9/6kg) to 10ft/9ft

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Big Class Option

As prescribed

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Travel / Hotel / Limited Equipment

For Reps:

20:00 AMRAP

12 Dumbbell Thrusters

8 Inverted Rows

8 P-Bar Dips

200m Run

Dumbbells 30/20lb, 14/9kg

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories (Checkmark)

For Quality:

5 Sets

5/5 Bulgarian Split Squat 30×1

7 P-Bar Dips 20×1 or 14 Push-Ups

9/9 Single Arm Dumbbell GHD Preacher Curls

-rest as needed b/t sets-

Sub for those that

Tempo is written as:

Eccentric/lowering – 3 second

Bottom – 0 second

Concentric/raising – Explosive

Top – 1 second

*These numbers are an example for the bulgarians.

If you don’t have p-bars or matador bars, use dumbbells on boxes.