WOD – Tue, Jan 3

Announcements

Modified Schedule in January:

See Wodify for schedule updates.

T-Shirts – Put your size and quantity

2023 Habit Tracker – Start something/ Give up something

CrossFit East River – WOD

Toes To Bar (In a 10 min time give 2 attempts at MAX amount of Toes 2 Bar.
Min 1: Attempt 1
Min 2: Rest
Min 3: Attempt 2
Rest to Min 5…
Continue as EMOM: sub max reps

)

-Scale to Kipping “toes to space”
– Find a height target that allows athletes to stay in their kip.
– Scale to hanging Knee raise past 90 degrees.
AFTER those attempts.

Athletes can continue to practice EMOM style their toes to bar skill with sub max number of reps.

example:

Min 5: 3 ttb

Min 6: 3 ttb…etc

“Aint it Fun” (Time)

5 Rounds:

20 American KBS (53/35)

50 Double-Unders / 100 Singles

Time Cap: 10minutes
-This will be a grip test for the majority of athletes.

-Russian swings should be a weight that allows mostly unbroken sets.

-Try to hold on to the double unders to keep moving, but break up if needed to save the grip.

-Target Score – 6 – 10m

Toes-To-Bar (2 sets of Max reps)

-This will be our toes to bar tester for this cycle.

-Allow at most 2 attempts at a max set of TTB in part A.

-The second portion is done “Death by” style adding 1 rep with each minute for at most 10 minutes.