WOD – Wed, Nov 11
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CrossFit East River – WOD
Warm-Up
Progressive Warm-Up
Starting Athletes on Different Stations and Rotating on the Minute
Minute 1: Bike
Minute 2: Row
Minute 3: Shuttle Run
Minute 4: Hang From Pull-Up Bar
–
10 Hollow Rocks
10 Arch Rocks
10 Alternating V-Ups
10 Up Dog + Down Dog Calf Gas Pedals
–
8 Kipping Beat Swings (from the rig)
4 Strict Knees to Chest
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
–
10 Hollow Rocks
10 Arch Rocks
10 Alternating V-Ups
10 Up Dog + Down Dog Calf Gas Pedals
–
8 Building Toes to Target to Toes to Bar, or Alternating Toes to Target into Alternating Toes to Bar
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
–
Then we should move into specific bar muscle-up progressions
Bar Muscle-Up (No Measure)
Bar Muscle-Up Progression
– Jumping Bar Muscle-Up
– Low Bar Banded Muscle Bar Muscle-Up
– Banded Bar Muscle-Up
“High Flyin'” (4 Rounds for reps)
For Reps
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 4 Bar Muscle-Ups
Rest 2:00 between sets
Score = Sum Total Reps
Machine / Shuttle Menu:
– 15/11 Calorie Echo Bike or 16/13 Calorie BikeErg
– 15/12 Calorie Row or SkiErg
– 6 Shuttle Runs @ 25/25ft (7.5/7.5m)
Goals: :45 on / :15 off on every minute
Stimulus: Aerobic Gymnastics
RPE: 8/10
Primary Objective: Complete each movement in roughly :45 with a clean :15 transition into the next minute.
Secondary Objective: Feel stronger on each and every set today.
[High Flyin’: Levels] (AMRAP – Reps)
Level 2:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 13/10 Calorie Echo Bike, 15/12 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Level 1:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 8 Banded Pull-Ups or 12 Jumping Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Kipping Knees Raises
Minute 5: Machine / Shuttle
Minute 6: 3 Jumping Bar Muscle-Ups or 12 Ring Rows
Rest 2:00 between sets
Machine: 10/8 Calorie Echo Bike, 12/9 Calorie BikeErg, Row or SkiErg, or 4 Shuttle Runs
Masters 55+:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 9 Chest-to-Bar Pull-Ups or 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar or 12 Alternating Toes to Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups or Jumping Bar Muscle-Ups
Rest 2:00 between sets
Machine: 12/9 Calorie Echo Bike, 13/10 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Competitor:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 16 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 16 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 8/6 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 18/13 Calorie Echo Bike, 20/16 Calorie BikeErg, 20/16 Calorie Row or 18/14 SkiErg, or 7 Shuttle Runs
Hotel Gym / Travel:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Strict Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Hanging Knee Raises or V-Ups
Minute 5: Machine / Shuttle
Minute 6: 4 Jumping Bar Muscle-Ups or 8 Box Dips
Rest 2:00 between sets
Machine: 15/12 Calorie Row or SkiErg, or 6 Shuttle Runs
PRVN Reset
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:30-:45 Wall Facing Handstand Hold
10/10 Half Kneeling Banded Paloff Press with Rotation
10 Glute Bridge Dumbbell Pull-Overs
10 Dual Dumbbell Bicep Curls