WOD – Sat, Jan 27

January 27, 2024Uncategorized

Announcements

“Atomic Habits” – Worksheet Day

-Sat: 1:00 – 2:00 @ CFER

CrossFit East River – WOD

“Flipped” (Time)

Partner Throwdown: For time: split as desired

50 DBL Farmer’s Lunge Steps

100 DU / 100 speed steps

30 Kipping HSPUs / reg push-ups

40 DBL Front Rack Lunge Steps

75 DU / Speed steps

20 Strict HSPUs / HR Push-ups

30 DBL Overhead lunge Steps

50 DU / speed steps

10 Wall Facing Strict HSPUs / DB Strict Press

Cap 15min

–rest 3:00–

3 rounds for time:

500/400m Row +

400m run

*both partner alternate run / row working at the same time.

s: 35s/20s

x: 50s/35s

+: Heavier than rx
Intent – Long chipper with an aerobic finish.

Target – The complexity of movements will increase as the chipper goes on. We expect members to move faster through the first set of lunges and KHSPU and then slow down as they move into the SHSPU and Overhead Lunges. Members can switch on this portion at any point to share work. After finishing the final set of HSPU the partners should rest 3:00 before moving to the aerobic finisher. During the finisher, 1 partner will run while the other bikes and they will switch once both are done with their movement.

Feel – Shoulder endurance into aerobic intensity.