WOD – Mon, Nov 25
Announcements
🎽 CFER Shirt Order: Sexy Black and Red
– Put size and style!
🦃 🗓Thanksgiving Hours:
📍Wed 27th: 7p Canceled
📍Thrs 28th: 9:30a
📍Fri: 29th: 9:30a, 10:30a
📍Sat: Regular Schedule
Monday: Bar Muscle-Up Progression
Triplet: Single Arm Overhead Lunges + American Kettlebell Swings + Bar Muscle-Ups
Tuesday: 1RM Clean and Jerk within the Workout
Triplet: Power Snatch + Power Cleans + Thrusters
Wednesday
Couplet: Rowing + Burpee Box Jump Overs
Thursday:
Pull-Ups + Push-Up + Sit-Up + Air Squat, Run + KBS + Pull-Up, Thruster + Pull-Up, Run + Overhead Squat + Ground to Overhead, Run + Box Jump + Wall Balls
Friday
3RM Overhead Squat
Triplet: Wall Walk + Toe to Bar + Alternating Dumbbell Snatch
Saturday
Hero WOD “Roy”
Triplet: Deadlifts + Box Jumps + Pull-Ups
Sunday
N/A
Every 4:30 x 6 Sets
Triplet: Echo Bike + Push-Ups + Wall Balls
CrossFit East River – WOD
Warm-Up
1:00 Puppy Dog Pose
15 Prone Swimmers
2 x 5/5 Kettlebell Windmill
Then..
9:00 minutes, For Quality
12 Alternating Cossack Squats
9 Russian Kettlebell Swings, Moderate
6/6 Single Arm Ring Rows
3/3 Pistol Box Step-Downs
“An Old Wooden Ship” (2 Rounds for time)
Every 10:00 x 2 Sets
3 Rounds
6/6 Single Arm Overhead Lunges
16 American Kettlebell Swings
6 Bar Muscle Ups
Kettlebell: (53/35lb, 24/16kg)
—
Goal: 6:00-8:00 Sets
Score: Total Working Time
Stimulus: Grip Stamina / High Skill Gymnastics
RPE: 8/10
Primary Objective: Bar Muscle Ups in 2 Sets or Less
Secondary Objective: Lunge Cadence
[An Old Wooden Ship: Levels] (2 Rounds for time)
Level 2
Every 10:00 x 2 Sets
2 Sets
3 Rounds
6/6 Single Arm Overhead Lunges
16 American Kettlebell Swings
6 Burpee Chest to Bar
Kettlebell: (44/26lb, 20/12kg)
—-
Level 1:
Every 10:00 x 2 Sets
2 Sets
3 Rounds
6/6 Single Arm Kettlebell Front Rack Lunge
16 Russian Kettlebell Swings
6 Burpee Pull-Ups
Kettlebell: (44/26lb, 20/12kg)
—-
Masters 55+:
Every 10:00 x 2 Sets
2 Sets
3 Rounds
6/6 Single Arm Overhead Lunges
16 American Kettlebell Swings
6 Burpee Pull-Ups
Kettlebell: (44/26lb, 20/12kg)
—
Competitor / Rx+:
Every 10:00 x 2 Sets
2 Sets
3 Rounds
6/6 Single Arm Overhead Lunges
16 American Kettlebell Swings
8 Bar Muscle Ups
Kettlebell: (70/563lb, 32/24kg)
—-
Big Class:
As prescribed
—-
Travel / Hotel Gym:
Every 10:00 x 2 Sets
2 Sets
3 Rounds
6/6 Single Arm Overhead Lunges
16 American Kettlebell Swings
6 Burpee Pull-Ups
Kettlebell: (53/35lb, 24/16kg)
Mobility
PRVN Recovery #2
1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Optional Accessories (Checkmark)
For Quality:
5 Sets
10 Push-Ups @ 30×1 Tempo
10 Ring Rows @ 30×1 Tempo
Add assistance/load as able while maintaining a perfect tempo.
3 – Negative
0 – Hold at Bottom
X – Explosive Pull/Push
1 – Pause at Top