WOD – Fri, Jan 12

January 12, 2024Uncategorized

Announcements

Pump Session: OFF

5 Week Small Group Accessory Program

Coach Becca will tailor a linear progressive program for you

-6 spots only

-1 Day a week / 5 Weeks (Sundays)

-Begins Jan 22

-$79.99

Nutrition Seminar

-Sat. Jan. 13th

-1:30p – 2:30p

-FREE to members

–Non- Members: $20 – Link

CrossFit East River – WOD

Shoulder Press (E2 x 8mins (4 sets)
3 Strict Press (30×0)

*In 4 working sets, find a 3RM for the day with a 3 second eccentric on each rep.)

Strength Notes:

– The strict press today is done from the floor to create some additional prep for the conditioning.

– Members should build with each set while maintaining the slow eccentric.

– We want members to get as close to a 3RM as possible without losing the eccentric.

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Pump Sesh: 1/12 (Weight)

*Not Coach lead*

*Athletes can share platforms and weights.

CHEST:

E4MOM x 4

Incline Bench 8-12

Flat DB Hex Press (DB’s together) 8-12

Max PushUps

BACK:

E3MOM x 4

Pullups 8-12 (weighted if necessary)

DB Rows 8-12 each arm

Max Ring Rows

ARMS:

3 Sets

1 arm Isolated Curls 8-12

Barbell Curls 8-10

rest 1 min between sets

3 Sets:

1 arm tricep kickback 8-12

DB Overhead tricep extension 8-12

rest 1 min between sets (edited)