WOD – Tue, Jan 30
CrossFit East River – WOD
Strength (AMRAP – Reps)
E :90 x 6
m1: Strict Pull-ups
a) Weighted
b) Banded
m2: Strict Ring dips
a) banded
b) diamond push-ups
NOTES:
– Strict Weighted Pull-Up reps: 5,4,3 – increase load each set ending around a 9/10 RPE
– Strict Ring Dips: AMRAP (-1) – with a target of 7-10 reps
“To the Max” (AMRAP – Reps)
For total reps:
2:30 ON 1:30 OFF x 4 Sets
A1)
400m run (500/400 row)
Max toes to bar / Knees to elbow
—
A2)
400m run (500/400 row)
Max CTB / Banded
—
A3)
400m run (500/400 row)
Max HSPU in remaining time / Piked
—
A4)
400m run (500/400 row)
Max ring muscle up / Burpee Pull-up / Ring Pull-ups
*score = total number of gymnastics reps
Intent – Gymnastics under breathing fatigue.
Target – Each interval today begins with a 400m run and we want members to push the pace on the run. With it only being a 2:30 window we want everyone to be done with the run by the 2:00 mark. Members should try to push the transition and get 1-2 solid sets of gymnastics in with their time remaining. The goal is to practice starting the gymnastics while still out of breath rather than waiting to recover.
Feel – Breathing and upper body endurance.
– For an athlete who has RMU but is not prepared to do them under a lot of fatigue have them perform the RMU section first then follow along the normal flow for the remainder of the workout. This will allow them to perform RMU without the fatigue from TTB and CTB before hand.