WOD – Tue, Dec 23
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2:00 Cardio Choice
–
10 Bootstrap Squats
10 Cossack Squats
5 Inchworm Push-Ups
10 Alternating Box Step-Ups
8 Scapular Pull-Ups
8 Bar Kip Swings
8 Ring Rows or 4/4 Single Arm Ring Rows
–
15 Air Squats
5 No Jump Burpees
10 Alternating Box Step-Ups + 5 Box Jumps
8 Bar Kip Swings, Building Strong Kip
4 Strict Pull-Ups or 8 Ring Rows or 4/4 Single Arm Ring Rows
Specific Prep
6 Tall Muscle Cleans
:20 Behind The Neck Elbow Punch Throughs
6 Front Squats
4 Burpee Box Jump Overs
4 Bar Muscle-Up Hip Drives or Kipping Pull-Ups
–
6 Front Squats @ Working Loads
4 Burpee Box Jump Overs
–
Then Get into deeper dive in Bar Muscle-Up Work
Gymnastics Skill Progression (Checkmark)
Skill Progressions : Bar Muscle-Ups
Spend 10-15 minutes Practicing Drills and Progressions
– Jumping Kip and Pull to Hips
– Banded Bar Muscle-Ups
– Box Bar Muscle-Up
– Bar Muscle-Up Hip Drive Drill
Focus on going into these progressions with the goals of progressing from the basic bar kip swing, to a more dynamic hip pop and drive the bar to the hips, before progressing to the more advanced Bar Muscle-Up Drills.
“Rudolph” (AMRAP – Rounds and Reps)
#TEAMPRVNTUESDAY
For Reps:
16:00 AMRAP
40 Front Squats
30 Burpee Box Jump Overs (Box Facing)
20 Bar Muscle-Ups
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
Score = Total Reps
Goal: 150-220 reps (90 reps = 1 round)
Stimulus: High-volume chipper with muscular fatigue management, pulling stamina, and leg endurance
RPE: 9/10
Primary Objective: Bar Muscle-Up / Pull-Up Management
Secondary Objective: Front Squat and Burpee Box Jump Over Consistency
[Rudolph: L2, L1, & Masters 55+] (AMRAP – Reps)
Level 2:
For Reps:
16:00 AMRAP
30 Front Squats
20 Burpee Box Jump Overs (Facing)
30 Pull-Ups
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
Level 1:
For Reps:
16:00 AMRAP
30 Front Squats
20 Burpee Box Step-Ups
30 Ring Rows
Barbell: 45/35lb, 20/15kg
Box Height: 24/20in
Masters 55+:
For Reps:
16:00 AMRAP
30 Front Squats
20 Burpee Box Jump Overs (Facing)
30 Pull-Ups
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
[Rudolph: Competitor & Travel] (AMRAP – Reps)
Competitor:
For Reps:
16:00 AMRAP
50 Front Squats
40 Burpee Box Jump Overs (Facing)
30 Bar Muscle Ups
Barbell: 95/65lbs (43/30kg)
Travel / Hotel:
For Reps:
16:00 AMRAP
40 Goblet Squats
30 Burpee Bench Jump Overs
20 Strict Pull-Ups
Goblet Squat: 50/35lb, 22.5/15kg
Bench Height: 18in
Mobility (Checkmark)
1:00/1:00 Tall Dragon Stretch
1:00/1:00 Scorpion Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
For Quality:
3 Rounds
7/7 Single Kettlebell Front Rack Lateral Lunges
12-15 Medball Leg Extensions
No weight with a 3 second negative each rep on the side lunges.