WOD – Wed, Sep 18

Announcements

👻 🎃 CFER Halloween Shirts – Order form

Link: https://forms.gle/hZaigH37RmWeAZcf6

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

Monday:
Couplet: Run + Deadlifts

Tuesday: Hang Squat Snatch 3 Rep
Couplet: Overhead Squat + Lateral Burpees

Wednesday
Bar Muscle-Up + Legless Rope Climbs
Bar Muscle-Ups, Single Dumbbell Step-Overs + Legless Rope Climbs + Handstand Push-Ups

Thursday
Triplet: Row + Wall Balls + Double Unders

Friday
Clean and Jerk EMOM
Front Squat + Back Squat

Saturday: Class Comp

Sunday
5×5 Bench Press + Rotational Medball Chest Pass Slam
4 Sets x 1:45-2:15 on / 1:00 Off
Echo + Deficit Push-Ups + Renegade Row + Devils Press

CrossFit East River – WOD

“Shoryuken” (Time)

For Time:

5 Sets

5 Bar Muscle-Ups

15 Single Dumbbell Step Overs

1 Legless Rope Climb

9 Handstand Push-Ups

Dumbbell: 50/35lb, 22.5/15kg

Box: 24/20”
—

Goal: 11:00-15:00

Time Cap: 20 minutes

The focus here is on gymnastics density. We will have the opportunity to play with some Legless Rope Climbs as well as Bar Muscle-Ups today. We also have Handstand Push-Ups in as another high skill gymnastics exercise for the day, but the priority and emphasis will be on the Legless and Bar Muscle-Up, as the interference between the two and the density between will create some challenge and fatigue. Work to stay steady on the Bar Muscle-Ups, then quickly work through the Dumbbell Step-Overs and pull-ups. After that we should be able to hit the Handstand Push-Ups in 2 sets or less before making our way back to the rig for the next round of Bar Muscle Ups. Try to keep as close to 2 minutes per round here, with consistent transition times to keep this workout moving today.

[Shoryuken: Levels] (Time)

Level 2

For Time:

5 Sets

10 Pull-Ups

15 Single Dumbbell Step Overs

5 Strict Pull-ups

5 Handstand Push-Ups

Dumbbell: 35/25lb, 15/12kg

Box: 24/20”

Rope Climb : 15ft Target

—-

Level 1:

For Time:

5 Sets

10 Banded Strict Pull-Ups

15 Alternating Box Step-Ups

2 Pull to Stands

5 Box Piked Handstand Push-Ups

Box: 24/20”

—-

—

Competitor / Rx+:

For Time:

5 Sets

6 Bar Muscle-Ups

15 Single Dumbbell Step Overs

2/1 Legless Rope Climb

9 Strict Handstand Push-Ups

Dumbbell: 70/50lb, 32/22.5kg

Box: 24/20”

Rope Climb : 15ft Target

—-

Big Class Option

As prescribed, but can sub 5 Strict Pull-Ups for 1 Legless Rope Climb

—-

Travel / Hotel / Limited Equipment

For Time:

5 Sets

5 Burpee Pull-Ups

15 Single Dumbbell Step Overs

5 Strict Pull-Ups

9 Handstand Push-Ups

Dumbbell: 50/35lb, 22.5/15kg

Box or Bench 24/20”

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

For Quality:

6 Rounds (12:00 Clock)

:40 On/:20 Off

Station 1 – Strict Toes to Bar

Station 2 – Supine Chinese Plank Marching

Keep the toes to bar quality and strict, you do not need to go unbroken in any working window.