WOD – Tue, Jan 3
Modified Schedule in January:
See Wodify for schedule updates.
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.
Min 5: 3 ttb
Min 6: 3 ttb…etc
“Aint it Fun” (Time)
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.