WOD – Wed, Jun 26
Announcements
💪 🛑 No Pump Sesh: Following Dates
- 6/21
- 6/28
- 7/12
- 7/19
Monday: Pause Front Squat
Triplet: Pull-Ups + American Kettlebell Swings + Run
Tuesday: Split Jerk
Couplet: Echo + Clean and Jerk
Wednesday: Toe to Bar
Triplet: Wall Balls + Toe to Bar + Burpee Box Jump Overs
Thursday
Wall Walks + Row Calories + Turkish Get Ups + Runs + Sandbag Bear Hug Hold
Friday: Snatch
Triplet: Bar Muscle-Ups + Power Snatch + Double Unders
Saturday:
Team Workout : Waterfall Style:
Row + Push-Ups + Run + Dumbbell Thrusters
Sunday
Deadlifts + Strict Knees to Elbows + Gorilla Rows
CrossFit East River – WOD
Warm-Up (No Measure)
3:00 Cardio Choice
–
2 Sets, For Quality
:30/:30 Kettlebell Hip Shift
:60 Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
–
3 Sets
10 Alternating Step-Ups + 5 Box Jumps
10 Scapular Pull-Ups
10 Hollow Rocks
10 Alternating V-Ups
:10 Hollow Hold
10 Air Squats
Spongebob (5 Rounds for reps)
For Reps
5 Sets
3:00 AMRAP
24 Wall Balls 20/14lb, 9/6kg
18 Toes to Bar
-Max Burpee Box Jump Overs 24/20”
Rest 2:00 between sets
–
Stimulus: Muscular Endurance Intervals / Quad + Midline Interference
RPE: 8/10
Primary Objective: Complete the Buy-In to each AMRAP in 2:20 or less, meaning you will have 40+ seconds on Burpee Box Jump Overs
Secondary Objective: Work for big sets on both the Wall Balls and Toe to Bar with the goal to try to stay unbroken as long as possible
Strategy: The strategy today is to go for as long as possible on this workout for our higher level athletes and to strive for bigger sets than normal for all athletes. This might be at the expense of the total reps achieved on the workout, but will help us build stamina and endurance in our movements. This is ultimately the goal and the idea behind putting this type of volume during Week 1 of the cycle. Imagine a workout Week 6 that is 3 rounds for Time of 24 Wall Balls, 18 Toe to bar and 12 Burpee Box Jump Overs. By going for big sets here with rest between, we can train the idea of tackling a 3 round workout like that with faster transitions and possibly breaking into quick short sets, but overall we are developing the ability to hit that at a must faster clip by building the stamina and endurance here.
[Spongebob: Levels] (5 Rounds for reps)
Level 2:
For Reps
5 Sets
3:00 AMRAP
20 Wall Balls 20/14lb, 9/6kg
14 Alternating Toes to Bar
-Max Burpee Box Jump Overs 24/20”
Rest 2:00 between sets
—-
Level 1:
For Reps
5 Sets
3:00 AMRAP
20 Wall Balls 14/10lb, 6/4kg
14 Kipping Knee Raises
-Max Burpee Box Step-Ups 24/20”
Rest 2:00 between sets
—
Masters 55+:
For Reps
5 Sets
3:00 AMRAP
20 Wall Balls 20/14lb, 9/6kg
14 Toes to Bar
-Max *Burpee Box Jump Overs 24/20”
Rest 2:00 between sets
*Step-Up and Overs Allowed
—
Competitor:
For Reps
5 Sets
3:00 AMRAP
24 Wall Balls 30/20lb, 14/9kg
22 Toes to Bar
-Max Burpee Box Jump Overs 24/20”
Rest 2:00 between sets
—-
As prescribed
—
Travel/Hotel:
For Reps
5 Sets
3:00 AMRAP
15 Dumbbell Thrusters
10 Strict Toe to Bar
-Max Burpee Bench Jump Overs
Rest 2:00 between sets
PRVN Recovery #4 (Checkmark)
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
Optional Accessories (Checkmark)
For Completion
3 Sets, For Load
8 Barbell Kang Squats , Light Load
10 Foam Roller Hamstring Curls
6/6 Knees Over Toe Split Squats, Light Load