WOD – Sun, Jun 2
CrossFit East River – WOD
Warm-Up (Checkmark)
2:00 minute Air Bike
–
2 Sets, For Quality
40 second Elevated Prayer Stretch
20 second Extended Reverse Plank Bridge
–
3 Sets, For Quality
15 Glute Bridge Banded Pull-Aparts
8 Burpees to Target
5 Strict Knee to Chest
Bench Press (Every 2:30, 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 83%
Set 4: 3 Reps @ 85%
Set 5: 2 Reps @ 85%+
*Immediately after each set of Bench Press perform 3 Plyometric Push-Ups)
Nichlas (3 Rounds for time)
3 Sets, For Time
5-4-3-2-1 Push-Ups
1-2-3-4-5 Burpee Pull-Ups
Rest 90 seconds between sets
Score = Slowest Set
Goal: 2:00-3:00/Set
Primary Objective: Even Split Across
Secondary Objective: Slightly descending splits from 1-3. This would look like, 2:30, 2:28, 2:25
Stimulus: Muscular Endurance / Bodyweight Conditioning
RPE: 7/10
[Levels: Nichlas] (3 Rounds for time)
Level 2:
As prescribed
—-
Level 1:
3 Sets, For Time
5-4-3-2-1 Box Elevated Push-Ups
1-2-3-4-5 Burpee Jumping Pull-Ups
Rest 90 seconds between sets
—-
Masters 55+:
As prescribed
—-
Competitor:
Rest Day
—
Big Class Option
As prescribed
—
Hotel Gym / Travel / Limited Equipment
As prescribed
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Optional Accessories (Checkmark)
5 Sets
5 Tempo Ring Pull-Up (5151)
5 Tempo Ring Dips (5151)
-Max L-Sit Hold
Rest as needed between sets and exercises
*Can do this with a Toenail spot assist and work through the range of motion with just a small amount of assistance to keep the tempo strict and really work on the control here.