WOD – Sat, Jul 4

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CrossFit East River – WOD

Warm-Up Flow (No Measure)

3:00 Foam Roll Upper Back, Low Back, Pecs, Lats

-Then-

For Completion:

3 x

3/3 Worlds Greatest Stretch

:25/:25 Banded Shoulder Distraction

10 Slow PVC Pass Throughs

30 seconds Hollow + 30 seconds Superman hold

-Then-

3 x

10/10 Banded Shoulder External Rotations

10/10 Banded Shoulder Internal Rotations

15 Banded Face Pulls

Gymnastics Skill: Ring Muscle-Ups (No Measure)

Ring Muscle-Up Class Progression

Feet Over PVC Low Ring Muscle Up Drill

Negative Ring Muscle-Up Position Pause Drill

Ring Muscle-Up Swing

Banded Low Ring Muscle Up

Ring Muscle Up Tips

Coaches should select and move through the drills above that are most appropriate for the group in front of them today. Prioritize false grip, the transition, and the support position. Every athlete in the room, regardless of whether they have a full ring muscle-up, should leave this block better prepared for what the conditioning demands.

Modifications:

Level 1: Banded low ring muscle-up or strict pull-up plus ring dip combinations, building comfort with the false grip and the pressing-out motion.

Hotel Gym / Travel: Strict pull-up plus bar dip or box-assisted ring transition drill using a low ring setup; emphasize the pressing out and support position as the primary skill focus.

Primer (No Measure)

3 Tall Muscle Cleans

3 Front Squats

3 Strict Press

3 Thrusters

4-6 Toes-to-Bar / Alt Toes-to-Bar / Toes to Target

–

2 x Building to working loads and movements

1-2 Muscle-Ups or Strict Pull-Up + Dip

3 Thrusters

5 Toes-to-Bar

Use this to confirm barbell load, ring standard, and partner split strategy before “Tom (Partner Version)” begins.

“Tom” (Parntered) (AMRAP – Rounds and Reps)

For Rounds + Reps:

25:00 AMRAP (With a Partner, Split as Needed)

7 Muscle-Ups

11 Thrusters

14 Toes-to-Bar

Barbell: 155/105lb (70/48kg)
U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

Secondary Objective: Keep toes-to-bar split in clean sets of 7-7 between partners and protect the transitions, arriving at each movement ready to go rather than recovering at the bar or the rings.

[Tom: Level 2, Level 1, & Masters 55+] (AMRAP – Rounds and Reps)

Level 2:

25:00 AMRAP (With a Partner, Split as Needed)

9 Strict Pull-Ups + 9 Strict Ring Dips

11 Thrusters

14 Toes-to-Bar

Barbell: 115/75lb (52/34kg)

Level 1:

25:00 AMRAP (With a Partner, Split as Needed)

9 Ring Rows + 9 Push-Ups

11 Thrusters

14 Hanging Knee Raises

Barbell: 75/55lb (34/25kg)

Masters 55+:

25:00 AMRAP (With a Partner, Split as Needed)

9 Strict Pull-Ups + 9 Strict Ring Dips

11 Thrusters

14 Toes-to-Bar or Hanging Knee Raises

Barbell: 95/65lb (43/30kg)

[Tom: Competitor & Travel] (AMRAP – Rounds and Reps)

Level 2:

25:00 AMRAP (With a Partner, Split as Needed)

9 Strict Pull-Ups + 9 Strict Ring Dips

11 Thrusters

14 Toes-to-Bar

Barbell: 115/75lb (52/34kg)

Level 1:

25:00 AMRAP (With a Partner, Split as Needed)

9 Ring Rows + 9 Push-Ups

11 Thrusters

14 Hanging Knee Raises

Barbell: 75/55lb (34/25kg)

Masters 55+:

25:00 AMRAP (With a Partner, Split as Needed)

9 Strict Pull-Ups + 9 Strict Ring Dips

11 Thrusters

14 Toes-to-Bar or Hanging Knee Raises

Barbell: 95/65lb (43/30kg)

PRVN Reset (No Measure)

For Completion:

3 Rounds:

5/5 Banded Chop (High to Low w/ Slow Negative)

:30/:30 Doorway Pec Stretch

5/5 Shin Box to Lunge

(slow, controlled)

:30/:30 Elevated Active Pigeon Pose

Optional Accessories (Checkmark)

For Quality:

3 Sets:

16 Alt Top Down DB Strict Press , Moderate

15 Prone Incline DB Row , Moderate