WOD – Sun, Jun 16
CrossFit East River – WOD
Warm-Up (No Measure)
2:00 minute Cardio Choice
–
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
4/4 Single Ring Rows 21×1 Tempo
4 Tall Box Jumps
Bench Press (Take 15:00 minutes to Establish
3RM Bench Press)
—
We should ideally build up with sets of 1-3 reps at a time until we reach about 85% on the bar, then rest 2:00-3:00 minutes before performing a 3 rep max. Ideal scale modifications today would be moving to a Dumbbell Bench Press or Floor Press.
Muscle Beach (AMRAP – Rounds and Reps)
12:00 AMRAP
2 Rope Climbs
8 Push-Ups
20ft (6m) Handstand Walk
8 Burpee Box Jump Overs 24/20”
Goal: ~5 Rounds
Stimulus: Upper Body Gymnastics Density
RPE: 7/10
Primary Objective: Complete each round in under 2:30
Secondary Objective: Unbroken Handstand Walks
[Muscle Beach: Levels] (AMRAP – Rounds and Reps)
Level 2:
12:00 AMRAP
1 Rope Climbs
6 Push-Ups
10ft (3m) Handstand Walk
6 Burpee Box Jump Overs 24/20”
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Level 1:
12:00 AMRAP
2 Rope Pull to Stands
8 Band Assisted Push-Ups
1 Wall Walk to 20” Off the Wall
6 Burpee Box Step-Ups 24/20”
—-
Masters 55+:
As prescribed
Can Jump or Step-Up
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Competitor:
Full Rest Day
—
Big Class Option
12:00 AMRAP
6 Strict Pull-Ups
8 Push-Ups
2 Wall Walks
8 Burpee Box Jump Overs 24/20”
—
Limited Equipment / Travel:
12:00 AMRAP
6 Strict Chin-Ups
8 Push-Ups
2 Wall Walks
8 Burpee Bench Jump Overs
Mobility (Checkmark)
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (Checkmark)
For Completion
3 Sets, For Quality
12 Dumbbell Chest Flys
15 Dumbbell Hex Press
– Max Dual Kettlebell Overhead Hold 53/35lb, 24/16kg