WOD – Sun, Feb 2
Announcements
✨ PUSH-UP JANUARY CHALLENGE
Rx: 2500. // S: 1500 Knees or to elevated target
-Cumulative in the whole month
https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing
CrossFit East River – WOD
Warm-Up
General Warm-Up (4-6 minutes)
2 Sets: For Quality
:20 second Down Dog Hold
:15/:15 Samson Stretch
10 Alternating Down Dog Toe Touches
20 Bear Plank Shoulder Taps
2 Wall Walks + 10 second Nose to Wall Hold
—
Specific Warm-Up (10-15 minutes)
Kipping Handstand Push-Ups
Kick Up to the Wall and Hold
Add an Eccentric to the Mat
Tucked Headstand + Kip to Plank
Tucked Headstand + Kipping Feet to Wall
Kick Up + Eccentric to Mat + Kip to Extension
Strict Handstand Push-Up
Pike Handstand Push-Ups
Box Kneeling Piked Handstand Push-Ups
Box Feet Piked Handstand Push-Ups
“Primeape” (3 Rounds for time)
3 Sets: For Time
12 Handstand Push-Ups
10 Dual Dumbbell Step-Ups
12 Renegade Rows
60 Double Unders
12 Renegade Rows
10 Dual Dumbbell Step-Ups
12 Handstand Push-Ups
Rest 3:00 minutes b/t sets
Box Height: 24/20”
Dumbbells: 50/35lb, 22.5/15kg
—
Today is a classic CrossFit Workout with the flow out and back through a full body series of full movements. The goal is consistency across and steady paces.
Time Domain : 4:00 – 5:00 / Set
Time Cap: 25:00 minutes
Stimulus: Muscular endurance, core stability, and coordination. Moderate to high intensity with a balance of skill-based movements and strength exercises.
RPE: 8-8.5
[Primeape: Levels] (3 Rounds for time)
Level 2:
3 Sets: For Time
8 Handstand Push-Ups
10 Dual Dumbbell Step-Ups
12 Renegade Rows
48 Double Unders
12 Renegade Rows
10 Dual Dumbbell Step-Ups
8 Handstand Push-Ups
Rest 3:00 minutes b/t sets
Box Height: 24/20”
Dumbbells: 35/25lb, 15/12kg
—
Level 1:
3 Sets: For Time
8 Box Pike Handstand Push-Ups
10 Dual Dumbbell Step-Ups
12 Renegade Rows
60 Single Unders
12 Renegade Rows
10 Dual Dumbbell Step-Ups
8 Box Pike Handstand Push-Ups
Rest 3:00 minutes b/t sets
Box Height: 24/20”
Dumbbells: 25/15lb, 12/7kg
—
Competitor / Rx+:
Day Off / Or
Strict Handstand Push-Ups
Dumbbells: 70/50lb, 32/22.5kg
—
Masters 55+:
3 Sets: For Time
8 Handstand Push-Ups to 2’’ Riser
10 Dual Dumbbell Step-Ups
12 Renegade Rows
48 Double Unders
12 Renegade Rows
10 Dual Dumbbell Step-Ups
8 Handstand Push-Ups 2’’ Riser
Rest 3:00 minutes b/t sets
Box Height: 20”
Dumbbells: 30/20lb, 14/9kg
—
Big Class:
Start athletes on a delay to allow for sharing of Wall Space and Dumbbells
—
Travel / Hotel Gym:
As prescribed
Mobility
PRVN Recovery #2
1:00 Childs 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)
3 Sets: For Quality
100/100ft (30/30m) Single Arm Overhead Carry
100ft (30m) Dual Kettlebell Front Rack Carry or Sandbag Bear Hug Carry
100ft (30m) Reverse Sled Drag or 12/12 Terminal Banded Knee Extensions
Primer
2-3 Sets: Building Loads
4 Dual Dumbbell Step-Ups
4 Renegade Rows
15 Double Unders or 30 Singles
2-4 Handstand Push-Ups Modification for the Day