WOD – Sat, Jun 29
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 Sets, For Quality
1:00 Row
200m Run
6 Inchworm to Hollow Body
10 Bear Plank Shoulder Taps
5/5 Single Arm Dumbbell Hang Clean and Jerk
10 Dumbbell Goblet Squats
Salute Your Shorts (Time)
3 Person Team, Waterfall
5 Rounds, For Time
300/250m Row
20/15 Push-Up
200m Run
10 Dumbbell Thrusters 50/35, 22.5/15kg
–
Goal: 20:00-25:00
Time Domain: 30:00
Stimulus: Muscular Endurance and Stamina
RPE: 7/10
Primary Objective: Stay in front of your team members and never get caught in the workout
Secondary Objective: Maintain under 4 minutes a round
Strategy and Flow: The workout will begin with the first teammate on the rower, once they are out of the way then the second teammate can get on the rower to complete 300/250m, and finally once they are out of the way then the third teammate will begin the rower. Due the fact that there are 4 stations and 3 teammates we are looking for the team to try to stay moving throughout much of this workout with very little rest periods once everyone is into the waterfall. The expectation is that at some point there will be a rest period as the rower will become the bottleneck of this workout. The idea is to try to keep this train moving as long as possible.
[Salute Your Shorts: Levels] (Time)
Level 2:
3 Person Team, Waterfall
5 Rounds, For Time
250/220 Row
15/10 Push-Up
200m Run
10 Dumbbell Thrusters 35/25lb, 15/12kg
—
Level 1:
3 Person Team, Waterfall
5 Rounds, For Time
250/220 Row
15/10 Band Assisted Push-Up
200m Run
10 Dumbbell Thrusters 25/15lb, 12/7kg
—-
Masters 55+:
3 Person Team, Waterfall
5 Rounds, For Time
250/220 Row
15/10 Push-Ups
200m Run
10 Dumbbell Thrusters 30/20lb, 14/9kg
—
Competitor:
Solo
5 Rounds, For Time
300/250m Row
25 Push-Ups
200m Run
10 Dumbbell Thrusters 70/50lb, 32/22.5kg
—
Big Class Option
3 Person Team, Waterfall
4 Rounds, For Time
300/250m Row
25/20 Push-Up
200m Run
20/14 Calorie Echo Bike
15 Dumbbell Thrusters 50/35, 22.5/15kg
—-
Hotel Gym / Travel / Limited Equipment, Solo
5 Rounds, For Time
200m Run
20/15 Push-Ups
200m Run
10 Dumbbell Thrusters 50/35, 22.5/15kg
Mobility (Checkmark)
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories (Checkmark)
3 Sets, For Quality
:20 Ring Support Hold
20 Banded Tricep Extensions
10/10 Foot Elevated Cossack Squat