WOD – Tue, Feb 4
Announcements
✨ PUSH-UP JANUARY CHALLENGE – FINAL WEEK!!
Rx: 2500. // S: 1500
https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing
🔗Friday Night Schedule Shift – Poll LINK
We are thinking about offering more on Friday’s and we want your opinion!
Click the above link and let us know!
🎽The Open is here – Shirt order
– Pick size and style
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- Monday: Leg Stamina EMOM
- 20:00 EMOM: Row + American Kettlebell Swings + Row + Front Rack Step-Ups + Rest
- Tuesday:
- Front Squat + Split Jerk Complex
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Triplet of Double Unders + Dumbbell Thrusters + Toes to Bar
- Wednesday: Classic CrossFit Triplet / Gymnastics Skills
- Ring Muscle-Up Progressions
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18:00 AMRAP : Ring Muscle-Ups + Power Cleans + Bar Facing Burpees
- Thursday: Upper Body Pressing Emphasis
- Bench Press 8-8-6-6-Max
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Strength Focused EMOM: Wall Walk/WFHSPU + Chest Supported Dual Dumbbell Rows + Hollow Hold + Single Arm OH Carry
- Friday: Absolute Leg Strength + Leg Stamina Conditioning
- Back Squat: Heavy 3 Reps
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For Time: Run + OHS + Run + Front Squat + Run + Back Squat
- Saturday: Partner Waterfall Workout
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For Time Triplet: Power Snatch + Pull-Ups + Burpee Box Jumps
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- Sunday: Midline Conditioning
- 20:00 AMRAP: Triplet of Row + Abmat Sit-Ups + Dual Dumbbell Push Press
CrossFit East River – WOD
Front Squat + Jerk Complex (5 Rounds for weight)
Every 3:00 minutes x 5 Sets
2 Front Squats
1 Jerk
1 Front Squat
1 Jerk
*Any style jerk, your choice.
Starting @ 70% of 1RM Clean and Jerk
—
Build to a true heavy complex for the day. Focus on maintaining an upright torso and keeping a vertical drive into the Jerk. Focus on catching a dip on the re-rack and then stand before completing your next front squat to the final jerk.
Record Each Working Weight
“Old Fashioned” (AMRAP – Rounds and Reps)
#TEAMPRVNTUESDAY
For Reps:
13:00 AMRAP
10 Dumbbell Thrusters
10 Toes to Bar
30 Double Unders
Dumbbells: 2×50/35lbs (22.5/15kg)
—
Goal : 5-8 Rounds
Score: Rounds & Reps
Stimulus: Grip Stamina / Muscular Endurance
RPE : 9/10
Focus on sustained cyclical output at a high intensity, but with pacing always being in the back of your head, knowing that redlining too early here will definitely come back to bite you in the end.
Primary Objective: Move consistently through all movements while managing grip, breathing, and heart rate. Keep the Toe to Bar or Thrusters Unbroken throughout.
Secondary Objective : Double Under Efficiency and using those as a recovery today.
[Old Fashioned: Levels] (AMRAP – Rounds and Reps)
Level 2:
For Reps:
13:00 AMRAP
10 Dumbbell Thrusters
10 Alternating Toes to Bar
20 Double Unders
Dumbbells: 2×35/25lb, (15/12kg)
—-
Level 1:
For Reps:
13:00 AMRAP
10 Dumbbell Thrusters
10 Kipping Knee Raises
40 Single Unders
Dumbbells: 2×25/15lb, (12/7kg)
—
Competitor / Rx+:
As prescribed
—-
Masters 55+:
For Reps:
13:00 AMRAP
10 Dumbbell Thrusters
7 Toe to Bar
30 Double Unders
Dumbbells: 2×30/20lb, (14/9kg)
—-
Big Class:
For Reps:
13:00 AMRAP
7/7 Single Arm Dumbbell Thrusters
10 Toes to Bar
30 Double Unders
Dumbbell: 2×50/35lbs (22.5/15kg)
—-
Travel / Hotel Gym:
As prescribed, Can sub V-Ups if no Pull-Up Bar Available
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
For Quality:
5 Sets
10/10 Single Leg Hip Thrusts , Moderate
15 Goblet Cyclist Squats
-rest as needed b/t sets-
For the cyclist squats, do not extend the knees or hips fully at the top of each rep to keep constant tension on the quads. Aim to rest minimally between each movement. For the single leg hip thrusts, a sandbag or dumbbell on the lap is ideal.