WOD – Thu, Feb 1

February 1, 2024Uncategorized

CrossFit East River – WOD

Pullover Strength (No Measure)

EMOM x 3 Rnds (9 min)

Minute 1

Inverted Hang

for 10-20 seconds

Minute 2

3 Tuck Front Lever Negatives

*3-5 sec negative on tuck levers

Minute 3

4-8 Chin Over Bar Knee Tucks

*Scale with hanging strict knee raises
Strength Notes:

– We are focusing on some basic progressions for the bar pullover today.

– These drills are designed to get members comfortable going upside down and to build core and upper body strength necessary for the skill.

“Hang On” (AMRAP – Rounds and Reps)

In Teams of 2:

25 min AMRAP:

15/12cal Row

-partner holds DBs in farmers position

15 Burpees

-partner holds DBs Overhead

10 shuttle runs

-partner holds DBs in front rack position

*all performed with two DBs

s:35/20

x: 50/35
Intent – Aerobic endurance with a partner.

Target – Members should try to push the pace on the machines knowing they can try to recover on the next hold. Because members will alternate machines they shouldn’t have too much muscular fatigue build up and can focus on their breathing throughout.

Feel – Breathing and recovery.