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WOD – Thu, Feb 8

February 8, 2024Uncategorized

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CrossFit East River – WOD

Handstand Skill (Distance)

a1) Kick-ups

Options:

a) Kick-ups to freestanding hold

b) Kick-up to wall + hold

**Accumulate 5 attempts for quality

Rest as needed

a2) Hip-taps / Shifting weight

3 sets 4-6 reps

Options

a) Wall Facing HS Hip Taps

b) Wall-facing shoulder taps

c) Side-to-side weight shift

Rest as needed

+

a3) AMRAP 6 – Handstand walk attempts

6/4c Row +

a) 15 ft HSW attempt

b) Lateral HS wall walk
Videos

Lunge Kick up to freestanding handstand

Wall Facing Handstand Hip Taps

Wall Facing Handstand Shoulder Tap

Sideways Handstand Walk On Wall

Score: Distance on HSW

Work : Rest (AMRAP – Reps)

3 Rounds of EMOM

1:00m ON / :30 OFF

m1: Ring Push-Up for reps / HR Push-ups

m2: Row for cals / Bike

m3: Wall Sit for duration (seconds)

m4: Row for cals / Bike

*1 Round = all 4 stations

*wall-sit rep count = 1 rep for every 3 seconds (60s / 3s = 20pts possible)

*can sub DB deficit push-up for rings
Intent – Muscle endurance training.

Target – The goal today is to accumulate as many reps as possible in the time windows so we want members to plan smart breaks on the push ups and hold to keep moving across all sets. The rows should be at a tough pace that allows you to recover during the gymnastics to push again on the next one.

Feel – Pressing and core muscle endurance under some breathing.

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