WOD – Fri, Feb 21
Announcements
4p OPEN GYM: Mon – Thur
– Canceled beginning 2.17
– Due to low attendance.
Week Overview:
This week offers a fun balance centered around our end of cycle olympic lifting and strength tests.
- Monday:
- 5RM Touch and Go Power Snatch
- 12:00 AMRAP: WFHSPU + Alt DB Snatch + Double Unders
- Tuesday:
- 10RM Back Squat
- For Time : Pull-Ups + DB Box Step-Overs + Bike
- Wednesday:
- 10RM Bench Press
- Every 4:00 x 4 Sets: Sit-Ups + Ring Dips + Dual KB Deadlifts + Farmers Carry
- Thursday:
- 40:00 EMOM: Cal Row + Wall Walk + Heavy Power Cleans
- Friday:
- Toe to Bar + Chest to Bar + Bar Muscle-Ups
- For Time: Toe to Bar + Box Jump + Front Squat, Chest to Bar + Box Jump + Front Squat, Bar Muscle-Up + Box Jump + Front Squat
- Saturday:
- For Max Cals / Partner Workout: DB Burpee + Dual DB Hang Power Clean and Jerk + Run + Row
- Sunday:
- 8:00 EMOM: Strict Pull-Ups
- For Time 9:00-13:00 Triplet: Row + Burpees + Dumbbell Bench Press
CrossFit East River – WOD
“Blackhole” (Time)
3 Rounds
12 Box Jumps (Step Down)
12 Front Squats
12 Toes to Bar
-rest 1:30-
2 Rounds
15 Box Jumps (Step Down)
15 Front Squats
15 Chest to Bar Pull-Ups
-rest 1:30-
1 Round
18 Box Jumps (Step Down)
18 Front Squats
18 Bar Muscle Ups
Box: 24in/20in
Barbell: 95/65lbs (43/30kg)
Score: Time
Goal: 18:30 – 25:00
Time Cap: 25 minute Time Cap
Stimulus: Open Style 3 Part Workout with escalating gymnastics complexity.
RPE: 8/10
Primary Objective: Push the Early Rounds
Secondary Objective: Intelligent Bar Muscle Up Approach
[Blackhole: Levels] (Time)
Level 2:
3 Rounds
12 Box Jumps (Step Down)
12 Front Squats
12 Toes to Bar
-rest 1:30-
2 Rounds
15 Box Jumps (Step Down)
15 Front Squats
15 Pull-Ups
-rest 1:30-
1 Round
18 Box Jumps (Step Down)
18 Front Squats
18 Burpee Pull-Ups
Box: 24in/20in
Barbell: 95/65lbs (43/30kg)
Score: Time
—
Level 1:
3 Rounds
12 Box Jumps (Step Down)
12 Front Squats
12 Abmat Sit-Ups
-rest 1:30-
2 Rounds
15 Box Jumps (Step Down)
15 Front Squats
15 Jumping Pull-Ups
-rest 1:30-
1 Round
18 Box Jumps (Step Down)
18 Front Squats
18 Burpee Jumping Pull-Ups
Box: 24in/20in
Barbell: 95/65lbs (43/30kg)
Score: Time
—
Competitor / Rx+ :
For Time (24:00 Time Cap):
3 Rounds
12 Box Jumps (Step Down)
12 Front Squats
12 Toes to Bar
-rest 1:30-
2 Rounds
18 Box Jumps (Step Down)
18 Front Squats
18 Chest to Bar
-rest 1:30-
1 Round
24 Box Jumps (Step Down)
24 Front Squats
24 Bar Muscle Ups
Box: 24in/20in
Barbell: 95/65lbs (43/30kg)
—
Masters 55+:
Same as Level 2
—
Big Class:
As prescribed
—
Limited Equipment
3 Rounds
12 Box Jumps (Step Down)
12 Goblet Squat
12 V-Ups
-rest 1:30-
2 Rounds
15 Box Jumps (Step Down)
15 Goblet Squat
15 Pull-Ups
-rest 1:30-
1 Round
18 Box Jumps (Step Down)
18 Goblet Squat
18 Burpee Pull-Ups
Box: 24in/20in
Barbell: 95/65lbs (43/30kg)
Score: Time
Can sub a Bench for Box if non is available
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)
5 Sets: For Quality
12-16 GHD Sit-Ups
:16/:16 Second Side Star Plank
:16/:16 Second Copenhagen Plank