WOD – Fri, Oct 23
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CrossFit East River – WOD
Warm-up
General Warm-Up
2:00 Cardio Choice (Row Ideally)
–
:20 Alternating Scorpions
:20 Down Dog to Up Dog
:15/:15 Crossbody Lat Stretch
10 Hand to Hand Wrist Circles
10/10 Quadruped Thoracic Rotations
–
2 Sets (Priming the Midline and Pulling Positions):
15 Banded Pull-Aparts
8 Scapular Pull-Ups
10 Hollow Rocks
10 Arch Rocks
:20 Extended Plank Reverse Bridge
–
Specific Prep
2 Sets:
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (long body, drive the shoulders through the bar)
5 Ring Rows
:15 Ring Support Hold (locked elbows, rings turned out)
5/5 Single Arm DB Hang Snatch @ Warm-Up Load (punch through, do not press the finish)
–
Then jump into Ring and Bar Muscle-Up progressions and skill practice.
“Hang Time” (2 Rounds for reps)
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12… Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Bar Muscle-Ups
-Directly Into-
Max Ring Muscle-Ups
Score = Total Reps Completed (2 Sets / Sum Total)
Dumbbell: 50/35lb (22.5/15kg)
Goal: 112+ Reps on the 7:00 AMRAP, plus 15+ total muscle-ups between bar and ring
Stimulus: Grip Endurance / Gymnastics Density
RPE: 9/10
Primary Objective: Keep the dumbbell hang snatches unbroken and the toes to bar in sets of 4 or more.
Secondary Objective: Finish the 10 bar muscle-ups inside 1:30 to leave 1:30 for max ring muscle-ups.
[Hang Time: Levels] (2 Rounds for reps)
Level 2:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12… Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Chest to Bar Pull-Ups
-Directly Into-
Max Bar Muscle-Ups
Dumbbell: 35/25lb (15/12kg)
Level 1:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12… Hanging Knee Raises
-Rest 2:00-
9:00-12:00, AMRAP
10 Banded Strict Pull-Ups
-Directly Into-
Max Ring Rows
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12… Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Chest to Bar Pull-Ups
-Directly Into-
Max Muscle-Ups (Can be bar or ring)
Dumbbell: 30/20lb, 14/9kg
Competitor:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12… Toes to Bar
-Rest 2:00-
9:00-12:00, AMRAP
10 Bar Muscle-Ups
-Directly Into-
Max Ring Muscle-Ups
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
0:00-7:00, AMRAP
12 Alternating Dumbbell Hang Snatches
4-6-8-10-12… V-Ups
-Rest 2:00-
9:00-12:00, AMRAP
20/15 Strict Pull-Ups
-Directly Into-
Max Strict Dips in Remaining Time
Dumbbell: 50/35lb (22.5/15kg)
Big Class Notes:
We can run in heats to separate out the class a bit for Ring Space if that is limited. The goal would be to run on a 3:00 delay to allow for more space on the rig at specific times.
PRVN Reset (No Measure)
For Quality:
2 Sets:
:45/side Hip Flexor Stretch with Posterior Tilt
:45/side Banded Lat Stretch or Doorframe Lat Stretch
6/side Thread the Needle Stretch Thoracic Rotation (3 sec hold each side)
1:00 Wall Figure 4 Stretch / side
Intent: Restore hip flexor length and decompress the lat and thoracic spine after repeated overhead and hip flexion demands across a long chipper.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10-12 Dumbbell Bench Press, moderate
15 Barbell Hip Thrust , moderate
10-12 Ring Hamstring Curls
10/10 Tall Kneeling Paloff Press
:20/:20 Star Plank
Choice on Load