WOD – Thu, Jun 27
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
All That (6 Rounds for reps)
30:00 EMOM
Minute 1 – 3 Wall Walks
Minute 2 – 14/11 Row Calories
Minute 3 – 1/1 Turkish Get Ups (53/35)
Minute 4 – 100m Run
Minute 5 – DBL KB Front Rack Hold (1 sec = 1 Rep) (53s/26s)
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Goal: Earn :10 of Rest Each Minute
Score: Total Reps / Time Held on FR Hold
Stimulus: Midline Stability / Aerobic Threshold
RPE: 7/10
Primary Objective: Consistent Machine Paces
Secondary Objective: 30+ sec Hold
Strategy: This 35:00 EMOM is meant to be a challenge due to the longer nature of the workout more than how hard each minute is meant to be. The way this workout flows, the first 4 minutes of work are really almost like a buy-in of required work until the KB Hold where you have the choice to go as long or as short as you like in order to accomplish the rest of the workout. You must get each minute done in order to have the 5th minute of work be counted. Imagine this as 6 Rounds with a cash-out max hold each round. Try to keep minutes 1-4 as smooth as possible as hanging onto the Sandbag will get hard especially as your breathing begins to elevate.
[All That: Levels] (6 Rounds for reps)
Level 2:
30:00 EMOM
Minute 1 – 2 Wall Walks
Minute 2 – 13/10 Row Calories
Minute 3 – 1/1 Turkish Get Ups (53/35)
Minute 4 – 100m Run
Minute 5 – DBL KB Front Rack Hold (1 sec = 1 Rep)
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Level 1:
30:00 EMOM
Minute 1 – 2 Wall Walks ½ way
Minute 2 – 10/8 Row Calories
Minute 3 – 1/1 Turkish Get Ups (53/35)
Minute 4 – 100m Run
Minute 5 – DBL KB Front Rack Hold (1 sec = 1 Rep)
—
Competitor:
Minute 1 – 4 Wall Walks
Minute 2 – 15/12 Row Calories
Minute 3 – 1/1 Turkish Get Ups (53/35)
Minute 4 – 200m Run
Minute 5 – DBL KB Front Rack Hold (1 sec = 1 Rep)
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Big Class Version
As prescribed
If needed make 36:00 minutes and add a rest minute
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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 (10 Rounds for reps)
For Completion
5 Sets
10 Strict Handstand Push Ups, Add Deficit if Able
10 Ring Rows, Feet Elevated if Able
These handstand push ups do not need to be unbroken the whole time, but you should certainly start that way. Pick a challenging deficit/foot placement for the ring rows that follows the same thought process – but still make sure to be able to make contact with the ring at the top.