WOD – Thu, Nov 16

November 16, 2023Uncategorized

Announcements

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

BMU – Strength Skill (AMRAP – Reps)

A1) EMOM x 6 min

Progressions / Drills

m1) 1-3 Jump to Pike

m2) 1-3 Tight and Patent arch

m3) 1-3 Hip Drive + Press down

A2) BMU – EMOM x 4

Beginner: 1-5 Jumping BMU

Intermediate: 1-3 bmu

Advanced: 4+ bmu
Strength Notes:

– This week we are focusing on Bar muscle up skill progressions.

– Everyone will be able to work through these steps to practice positions on the swing specifically.

– Afterward those with BMU can use the EMOM to build volume, while we also have options for intermediate and beginner athletes to build strength and comfort with the movement.

“Charge!” (AMRAP – Reps)

:90 ON / :90 OFF x 5 sets

12 Box Jumps / Step Ups

MAX Shuttle Runs

–rest 90 seconds–

Scale: Volume

10 BJ / Step-ups

*goal is to have about 60 seconds to run
Intent – Shuttle run conditioning.

Target – This workout is very focused on building endurance with shuttle runs. The box jump overs should be a relatively quick buy in followed by steady state running. Try to focus on footwork with the shuttle runs to maintain consistent pace.

– Athletes can sub a 200m Run