WOD – Tue, Feb 20

February 20, 2024Uncategorized

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CrossFit East River – WOD

Bar Muscle Up Skill (AMRAP – Reps)

EMOM x 10 min

Mins 0-2:

5 reps – Jump to pike

Mins 2-4:

5 reps – Pike to patient arch

Mins 4-6:

5 reps – Patient arch to knee to chest “air chair”

Mins 7-10:

1-3 – Reps BMU / Variation

BMU Scales:

2 slow eccentric pull ups on 6 count (band or weight as needed)

Jumping BMU / Banded

BMU

“Rigged” (AMRAP – Rounds and Reps)

14 minute AMRAP:

2 rounds:

16 toes to bar

16 DBL DB farmers lunge steps (50/35)

—

2 rounds

8 bar muscle ups / Burpee Pull-up

16 DBL DB front rack lunge steps (50/35)

BMU Scale 2: Scale volume

1-2 BMU attempts + rest burpee pull-ups
Intent – Gymnastics capacity work

Target – We expect everyone will need to plan their breaks on the gymnastics portions in order to maintain across this workout. The lunges will cause some extra grip fatigue which will affect the gymnastics even more. Most should plan sets of 4-8 on the TTB and 2-4 on the BMU. The lunges can be 16 steps in place or walking – whichever works better for your gym space.

Feel – Grip and gymnastics endurance.

Flow – Perform 2 rounds of the first couplet then 2 rounds of the second couplet before starting again at TTB.