WOD – Tue, Aug 5
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Week of 8/3 Programming Overview
- Monday: 1 RM Clean & Jerk, 1RM Front Squat
- Tuesday: Strength: Pullups – WOD: Rowing, Burpees, KBS
- Wednesday: WOD: Deadlifts, Strict Press, DB Step Ups, Sit-Ups
- Thursday: WOD: Bike/Row/Ski Erg, Wall Balls, Double Unders, Wall Walks
- Friday: Strength: Snatch- WOD: Helena
- Saturday: Rowing, Hand Squat Cleans, Burpees, TTB
- Sunday: Hero WOD with Coach Connor
CrossFit East River – WOD
Gymnastics Strength (Score Max Reps)
-M ax Unbroken Strict Pull-Ups
2:00 – 7:00
– Max Ring Rows
*Rx : Body at Parallel to the Floor
The focus here is to choose an option for the Strict Pull-Ups that allows for 4+ reps to get a true good test to go off of. This would mean adjusting to band tension or a toenail spot to match the stimulus for athletes that will be doing less than 4 reps for the test.
“Samsonite… I Was Way Off!” (2 Rounds for time)
Every 10:00 x 2 Sets
300/250m Row
10 Burpees
20 American Kettlebell Swings
10 Burpees
20 American Kettlebell Swings
10 Burpees
300/250m Row
Kettlebell: 53/35lb, 24/16kg
Goal: 5:00 – 6:30 / per set
Score = Average Time / Set
Stimulus: Lactate Endurance
RPE: 9.5/10
Primary Objective: Consistent pacing across both sets
Secondary Objective: Finish with the second row on each set at a faster pace than the opening row.
[Levels: “Samsonite… I Was Way Off!”] (Checkmark)
Level 2:
Every 10:00 x 2 Sets
250/200m Row
8 Burpees
16 American Kettlebell Swings
8 Burpees
16 American Kettlebell Swings
8 Burpees
250/200m Row
Kettlebell: 53/35lb, 24/16kg
Level 1:
Every 10:00 x 2 Sets
250/200m Row
8 Burpees
16 Russian Kettlebell Swings
8 Burpees
16 Russian Kettlebell Swings
8 Burpees
250/200m Row
Kettlebell: 35/18lb, 16/8kg
Masters 55+:
Every 10:00 x 2 Sets
250/200m Row
8 Burpees
16 Russian Kettlebell Swings
8 Burpees
16 Russian Kettlebell Swings
8 Burpees
250/200m Row
Kettlebell: 44/26lb, 20/12kg
Competitor:
Kettlebell: 70/53lb, 32/24kg
Travel / Hotel:
Every 10:00 x 2 Sets
200m Run
10 Burpees
20 American Kettlebell Swings
10 Burpees
20 American Kettlebell Swings
10 Burpees
200m Run
Kettlebell: 53/35lb, 24/16kg
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)
4 Sets: For Completion
12 Supine Grip Bent Over Barbell Rows
12 Ring Bicep Curls