WOD – Fri, Oct 4

October 4, 2024Uncategorized

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

NEW SUNDAY OPEN GYM TIMES:

– 11a

– 12p

Monday: Back Squat
“Jackie” / Triplet: Rowing + Thrusters + Pull-Ups

Tuesday: Bench Press + Power Cleans

Wednesday:
3 Coupletes: Row+ Line Facing Burpees, Double Unders + Toe to Bar, Row + Box Jump Overs

Thursday: Snatch
Couplet: Squat Snatch + Wall Balls

Friday:
American Kettlebell Swings + Run + Single Arm Overhead Walking Lunge + Strict Handstand Push-Ups

Saturday:
3 Person Team Workout
Row + Synchro Line Facing Burpees + Echo + Sit-Ups + Wall Walks

Sunday
Chest to Bar Progression
23:00 AMRAP
Hero WOD “ Harper”

CrossFit East River – WOD

“Siege of Troy” (Time)

For Time:

5 Sets

16 American Kettlebell Swings

250/200m Row

50ft (15m) Single Arm Overhead Walking Lunge

200m Run

8 Strict Handstand Push-Ups

-rest 1:00 b/t sets-

Kettlebell: 53/35lb, 24/16kg

*You must switch arms @ 25ft (7.5m)
Goal Time Domain: 22:00-27:00

Time Cap: 30:00

Primary Objective: Complete each set in as close to 4:00 as possible

Secondary Objective: Complete each working movement between the runs unbroken

Stimulus: Upper Body Muscular Endurance / Interference

RPE: 8/10

[Siege of Troy: Levels] (Time)

Level 2:

For Time:

5 Sets

14 American Kettlebell Swings

200m Run

50ft (15m) Single Arm Overhead Walking Lunge

200m Run

6 Strict Handstand Push-Ups to 2’’ Riser

-rest 1:00 b/t sets-

Kettlebell: 44/26lb, 20/12kg

*You must switch arms @ 25ft (7.5m)

—

Level 1:

For Time:

5 Sets

14 Russian Kettlebell Swings

200m Run

50ft (15m) Walking Lunge

200m Run

Dual Dumbell Z-Press

-rest 1:00 b/t sets-

Kettlebell: 44/26lb, 20/12kg

Dumbbells: 2×25/15lb, 12/7kg

—

Masters 55+:

For Time:

5 Sets

14 Russian Kettlebell Swings

200m Run

50ft (15m) Goblet Walking Lunge

200m Run

6 Strict Handstand Push-Ups to 2’’ Riser

-rest 1:00 b/t sets-

Kettlebell: 44/26lb, 20/12kg

—

Competitor / Rx+:

For Time:

5 Sets

16 American Kettlebell Swings

200m Run

50ft (15m) Single Arm Overhead Walking Lunge

200m Run

10 Strict Handstand Push-Ups

-rest 1:00 b/t sets-

Kettlebell: 70/53lb, 32/24kg

*You must switch arms @ 25ft (7.5m)

—

Big Class Option

As prescribed

—

Travel / Hotel / Limited Equipment

As prescribed

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (Checkmark)

For Quality

4 Sets

30 second Wall Facing Handstand Hold

10/10 Half Kneeling Banded Paloff Press with Rotation

8/8 Side Plank Banded Row