WOD – Thu, Jul 30
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CrossFit East River – WOD
WARM-UP
General Warm-Up
2:00 Cardio Choice
–
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10/10 Single Leg Glute Bridges
:20 Extended Plank Reverse Bridge
10 Down Dog Alternating Toe Touches
Specific Warm-Up
2 x
12 Alternating Box Step-Ups
10 Scapular Pull-Ups
8 Bar Kip Swings
6 Strict Knees to Chest
4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)
–
Then get into Rope Climb Technique Work
“Cloud Cover” (5 Rounds for time ↓ shorter is better)
Every 3:00 x 5 Sets
3 Rope Climbs
12 Box Jump Overs
15 Toes to Bar
Time Cap: 2:30 per set
Score = Slowest Set Time
Box: 24/20in
Rope Climb: 15ft
Goals: 2:00 or faster every set
Stimulus: Bodyweight Conditioning
RPE: 7.5/10
Primary Objective: Consistent pacing across all five sets, with the last set never being the slowest.
Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.
[Cloud Cover: Levels] (5 Rounds for time ↓ shorter is better)
Level 2:
Every 3:00 x 5 Sets
2 Rope Climbs
12 Box Jump Overs
12 Toes to Bar
Box: 24/20in
Rope Climb: 15ft
Level 1:
Every 3:00 x 5 Sets
2-3 Pull to Stands
12 Box Step-Overs
12 Hanging Knee Raises or Toes to Target
Box: Choice
Masters 55+:
Every 3:00 x 5 Sets
2 Rope Climbs
10 Box Jump Overs or Box Step-Overs
12 Toes to Bar or Hanging Knee Raises
Box: 24/20in
Rope Climb: 13ft
Competitor:
Every 3:00 x 5 Sets
4 Rope Climbs
15 Box Jump Overs
20 Toes to Bar
Box: 24/20in
Hotel Gym / Travel:
Every 3:00 x 5 Sets
6 Strict Pull-Ups or 10 Towel Pull-Ups
12 Lateral Burpees
15 V-Ups or Toes to Bar (if bar available)
Big Class Option:
Starting Athletes on 1:00 Delay, Rope Climb Time Cap: :55.
–
Option B:
20:00 EMOM
Minute 1: 3 Rope Climbs
Minute 2: 12 Box Jump Overs
Minute 3: 15 Toes to Bar
Minute 4: Rest
Box: 24/20in
Rope Climb: 15ft
Accessory Finisher (Checkmark)
For Quality:
4 Sets:
10/10 Batwing Rows
16 Alternating Dumbbell Bicep Curls
1:00 Weighted Forearm Plank
PRVN Reset (No Measure)
For Completion:
10:00 AMRAP
8 Slow Cuban Press (Very Light)
:30 Kneeling Forearm Stretch (palms down, fingers away from you)
6/6 Dumbbell Wrist Rotations
:30 Kneeling Forearm Stretch (palms up, fingers towards you)
Intent: Shoulder strength and mobility, along with controlled work for the forearms