WOD – Thu, Jan 25

CrossFit East River – WOD

Jump Rope Skill Practice (AMRAP – Rounds and Reps)

a1) EMOM x 6:

Min 1: 30 sec Single Unders

Min 2: 30 sec Speed Steps

Min 3: 30 sec Crossover Single Unders

a2) AMRAP 3min

Unbroken sets of double unders

10, 15, 20,25,30,35, etc…

*Must stop & start after each completed set. Must complete each set unbroken before moving on to next set.

OR

Scaled:

100 Single Unders

50 Speed Steps

25 double unders (accumulated)
Score:

RX: Round of Unbroken DUs completed + reps.

Completed 35 UB + 20 = 35 +20

Scaled: Amount of DU accumulated

“Hip Flex” (AMRAP – Reps)

Every 6 mins x 4 sets: ( 4m ON : 2m Rest)

On a 4 min running clock

400m run (500/400m Row if cold)

16 DB goblet box step overs (50/35) 20in

Max rep toes to bar in remaining time

-Rest 2min-

* aiming to have about 1 minute left to TTB per round
Intent – TTB under fatigue.

Target – The goal of each interval is to complete the buy in of the run and step overs in roughly 3 minutes. The run should be steady and the step overs should be mostly unbroken throughout. Members should plan their sets on the TTB so that they are maintainable across all 4 intervals. Score is the total reps of TTB.

Feel – Hip flexor and core endurance.