WOD – Tue, Feb 27
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CrossFit East River – WOD
Shoulder Press (Every 90 seconds for 5 Rounds
4 Shoulder Presses
65-75%
NOTES:
– Strict Press: 1 sec pause on shoulder, similar load across all sets, 8/10 RPE, keep it fast.)
Strength Notes:
– The strict press should be at a tough but sustainable load.
– Keep the reps fast and do not exceed an 8/10 RPE.
“Bookends” (Time)
For Time:
Run 400 meters
10 Wall Walks
20 Chest-to-Bar Pull-Ups
Run 200 meters
20 Kipping Handstand Push-Ups
Run 400 meters
Time Cap: 17 minutes
Intent – Gymnastics density under aerobic fatigue.
Target – The initial run should be at a steady effort to allow a quick transition into the gymnastics. The gymnastics movements are all done in large sets at a time which will require members to be smart about how they break it up and pace their sets. If needed scale down the volume for members to be able to finish the gymnastics and the workout under the time cap.
Feel – Upper body endurance.