WOD – Thu, Jun 20
Announcements
🌈PRIDE WOD
– Sat. June 22
– Bring a friend / Dress in COLOR
CrossFit East River – WOD
Warm-Up (No Measure)
2:00 Cardio Choice
–
:30/:30 Samson Stretch
:30 Extended Reverse Plank Bridge
:30 Wall Thoracic Extensions
–
2 Sets
6 Inchworm Push-Ups
10 Alternating Down Dog Toe Touch
10/10 Staggered Stance Kettlebell Deadlift
Ferrigno (Time)
For Time
15-12-9
Dumbbell Bench Press
American Kettlebell Swings
Burpees
Rest 3:00
9-12-15
Burpees
American Kettlebell Swings
Dumbbell Bench Press
Dumbbells: 50/35lb, (22.5/15kg)
Kettlebell: 53/35lb, 24/16kg
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Goal: 5:00-7:00 / Set
Time Cap: 20:00
Increase American Kettlebell Swings by 5 Each Set
Stimulus: Upper Body Interference / Pump Conditioning
RPE: 8/10
Primary Objective: Complete each segment of the workout in under 7 minutes
Secondary Objective: Maintain unbroken sets throughout all movements
[Ferrigno: Levels] (Time)
Level 2:
Dumbbells: 35/25lb, 16/12kg
Kettlebell: 44/26kg, 20/12kg
—
Level 1:
Dumbbells: 25/15lb, 12/7kg
Russian Kettlebell: Swing 35/26lb, 16/12kg
—
Masters 55+:
Dumbbells: 30/20lb, 14/9kg
Russian Kettlebell Swing: 44/26kg, 20/12kg
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Competitor:
Day Off
—
Big Class Version
For Time
15-12-9
Barbell Floor Press
American Kettlebell Swings
Burpees
Rest 3:00
15-12-9
Burpees
American Kettlebell Swings
Barbell Floor Press
Barbell: 115/75lb, 52/34kg
Kettlebell: 53/35lb, 24/16kg
—
Travel/Hotel:
Limited Equipment / Travel:
Sub Out Dumbbell Floor Press and if needed adjust Kettlebell Swings for Dual DB Hang Snatch @ 25/15lb, 12/7kg
Pump Session Finisher (4 Rounds for reps)
Every 2:00, 4 Sets
30 sec Max Banded Face Pulls
-15 sec Rest-
30 sec Max Floor Skull Crushers
PRVN Recovery #8 (Checkmark)
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose