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WOD – Thu, Feb 22

February 22, 2024Uncategorized

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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.

“Stepping Up” (Time)

3 rounds:

20 DB box step ups (50/35)

15 V-ups

10 DB snatches (50/35)

into

3 rounds

20 Pistols / DB Box Step-ups (50/35)

15 TTB / Knees to chest

10 DB snatches (50/37)

Time cap: 16 minutes
Intent: Exposure to the skills we may see in the open.

Target: Members should look to go unbroken in the first portion to pre-fatigue the movements of the last rounds. Advanced athletes can increas the weight or sub GHD sit-ups. The pistols are alternating./

Flow: The pistols are alternating doing 10 on each leg.

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team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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