WOD – Sat, Sep 28
Announcements
💪 ✌️2 Fast 2 Pumps!
– OG Pump Sesh is Back
AND
– Glutes and Guts adding to the rotation
– Fridays at 5pm
Monday: Cycling Thrusters
Echo Bike + Box Jump + Toe to Bar + Thrusters
Tuesday:
Triplet: Cal Row + Alternating Dumbbell Snatch + Farmers Carry
Wednesday: Power Clean and Jerk Complex
Gymnastics Density: Wall Facing Handstand Push-Ups + Burpees to Target + Chest to Bar
Thursday:
Triplet: Dual Kettlebell Front Rack Walking Lunge + Sit-Ups + Wall Balls
Friday
Barbell Cycling : Power Snatch + Power Clean
Row + Power Snatch + Run + Power Clean
Saturday: Ring Muscle-Up
Triplet: Ring Muscle-Ups + Burpee Box Jump Overs
Sunday
7:00 AMRAP
Triplet: Deadlifts + V-Ups + Double Unders
NEW SUNDAY OPEN GYM TIMES:
– 11a
– 12p
CrossFit East River – WOD
“Skadoosh!” (AMRAP – Rounds and Reps)
3 Person Teams
20:00 AMRAP
3kRow
15 Strict Pull-Ups
15 Strict Ring Dips
15 Burpee Box Jump Overs 24/20”
—
Goal: 3+ Rounds
Stimulus: Team Conditioning / Gymnastics Focus
RPE: 7/10
Primary Objective: Complete each round evenly across all 3 partners. This will look like 1k + 5 Pull-ups + 5 Dips + 5 Burpee Box Jumps each.
Secondary Objective: Increase pace each round on this workout, where the final effort should have you completing 3 rounds and then picking up the pace to see as far as you can get into round 4.
[Skadoosh: Levels] (AMRAP – Rounds and Reps)
Level 2
3 Person Teams
20:00 AMRAP
3k Row
15 Strict Pull-Ups Banded
15 Diamond Push-ups
15 Burpee Box Jump Overs 24/20”
—-
Level 1:
3 Person Teams
20:00 AMRAP
3k Bike (Echo / Assault / Bike Erg)
20 Ring Rows
20 Push-Ups
15 Burpee Box Step-Ups
—
Competitor / Rx+: Solo
20:00 AMRAP
2k Echo Bike
15 Ring Muscle-Up
15 Burpee Box Jump Overs 24/20”
—-
Big Class Option
4 Person Teams
20:00 EMOM
Min 1: Row For Meters
Minute 2: Pull ups
Minute 3: Burpee Box Jump Overs 24/20’’
Minute 4: Rest
—-
Travel / Hotel / Limited Equipment: Solo
3 Person Teams
20:00 AMRAP
1k Run
15 Strict Pull-Ups
15 Strict Dips or 30 Push-Ups
15 Burpee Bench Jump Overs
Mobility
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (Checkmark)
Part A)
Tempo Strict Pull-Ups
For Quality:
6 x 3 Reps @ 31×1
Or
Tempo Ring Rows
6 Sets x 5 Reps @ 31×1
This tempo denotes a 3 second negative, 1 second hang in the bottom, explosive pull to the top, and a 1 second hold over the bar each rep. Keep the tempo true, adding assistance/load as needed. These sets must remain unbroken.
Part B)
For Quality:
5 Sets:
6 P-Bar Dips 20×1
50ft (15m) Dual Kettlebell Overhead Carry
-rest as needed b/t sets-