WOD – Wed, Oct 30
Announcements
🖼 ART SHOW SATURDAY
Where: CFER
When: 3p – 6p
What: Johanna Goodman’s Art
Who: You & anybody you want to invite!
Avail: Wine & Snacks
Monday: Bench Press 10-8-6-4-2
Triplet: Bench Press + V-ups + Farmers Carry
Tuesday: Back Squat + Seated Box Jump to High Box 4×3
Triplet: Wall Balls + Burpee Box Jump Overs + Double Unders
Wednesday: Handstand Walk
Triplet: Run + Pull-Ups + Handstand Push-Ups
Thursday: Hang Power Snatch 3RM
Row + Power Snatch + Hang Power Snatch + Row
Friday: 2 x 2 Hang Squat Clean + 1 Split Jerk
Power Clean + Push Jerk + Front Squat + Ring Dip + Toe to Bar
Saturday:
Row Buy-In + Couplet: Run and Single Arm Devils Press
Sunday
Rope Climb Skill Work
Every 2:00 x 15 Sets
Row
Rope Climb + Back Rack Lunges
Wall Walk + Ring Row
CrossFit East River – WOD
Gymnastics (8 Rounds for distance)
8:00 EMOM
25ft (7.5m) Handstand Walk
Or
2-3 Wall Walks
The focus here is to find a scaling option that you can practice and complete within about 30 seconds on each minute. Ideally this allows enough time for the arms to come back to life and hit another successful attempt.
“Kitana” (4 Rounds for time)
Every 5:00 x 4 Sets
400m Run
21 Pull-Ups
12 Handstand Push-Ups
—
Goal Time Domain: Sub 4:00 / set
Primary Objective: Complete each set as fast as possible
Secondary Objective: We are looking for the sets of Pull-Ups and Handstand Push-Ups to be completed in 2 sets or less
Stimulus: Gymnastics Conditioning
RPE: 8/10
[Kitana: Levels] (4 Rounds for time)
Level 2
3very 5:00 x 4 Sets
400m Run
15 Pull-Ups
9 Handstand Push-Ups 2’’ Riser
—-
Level 1:
Every 5:00 x 4 Sets
400m Run
21 Ring Rows
12 Dual Dumbbell Push Press 25/15lb, 12/7kg
—-
Masters 55+:
Every 5:00 x 4 Sets
400m Run
12 Strict Pull-Ups
6 Strict Handstand Push-Ups 2’’ Riser
—
Competitor / Rx+:
Every 5:00 x 4 Sets
400m Run
21 Chest to Bar Pull-Ups
12 Strict Handstand Push-Ups
—-
Big Class Option
As prescribed
—-
Travel / Hotel / Limited Equipment
As prescribed
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)
For Quality
4 Sets
10/10 Single Arm Dumbbell Bent Over Row
8-12 Reverse Barbell Curls
8-12 Ring Push-Ups