WOD – Sun, Oct 27
CrossFit East River – WOD
Warm-Up
2-3 Sets, For Quality
1:00 Cardio Choice
15 Banded Face Pulls
10 Bar Kip Swings
5 Strict Pull-Ups or 8-10 Ring Rows
5 Hang Muscle Snatch
5 Hang Power Snatch
“Valhalla” (4 Rounds for reps)
16:00 EMOM
min 1: 6/5 Bar Muscle-Ups
min 2: 12 Power Snatch
min 3: 18/13 Calorie Echo Bike
min 4: Rest
Barbell: 95/65lb, 43/30kg
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Goal: Complete each movement as fast as possible. Looking for 40-45 seconds on / :15-20 seconds off on working segments
Primary Objective: Complete each movement within the minute
Secondary Objective: Bar Muscle-Ups and Power Snatch done in 2 sets or less
Stimulus: Barbell Cycling and Gymnastics
RPE: 8/10
[Valhalla:Levels] (4 Rounds for reps)
Level 2
16:00 EMOM
min 1: 8 Burpee Pull-Ups
min 2: 12 Power Snatch
min 3: 15/11 Calorie Echo Bike
min 4: Rest
Barbell: 75/55lb, 34/25kg
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Level 1:
16:00 EMOM
min 1: 6 Burpee Jumping Pull-Ups
min 2: 12 Hang Power Snatch
min 3: 12/9 Calorie Echo Bike
min 4: Rest
Barbell: 45/35lb, 20/15kg
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Masters 55+:
16:00 EMOM
min 1: 8 Burpee Pull-Ups
min 2: 12 Power Snatch
min 3: 15/11 Calorie Echo Bike
min 4: Rest
Barbell: 75/55lb, 34/25kg
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Competitor / Rx+:
Day Off
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Big Class Option
Can sub any machine for Bike today. Look at Mono Chart
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Travel / Hotel / Limited Equipment:
As prescribed, can sub Dumbbells for Barbell if needed.
Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories (Checkmark)
12:00 EMOM
minute 1: 10 Strict Toe to Bar
minute 2: 5/5 Crossover Box Step-Up
minute 3: 100ft (30m) Reverse Sled Drag
Loads: Choice, Challenging and Unbroken