WOD – Thu, Jul 4
Announcements
πͺ π No Pump Sesh: Following Dates
- 6/21
- 6/28
- 7/12
- 7/19
CrossFit East River – WOD
Warm-Up (No Measure)
2 Sets, For Quality
40 second Elevated Prayer Stretch
20 second Extended Reverse Plank Bridge
5/5 Worlds Greatest Stretch
5/5 Single Arm Ring Rows 2020 Tempo
10 Alternating Cossack Squats
Partner Maxton (Time)
13 rounds for time with a Partner of:
8 strict pull-ups
26 box step-ups
21 burpees
Rx: With Weight Vest
β 14-lb vest, 20-inch box
β 20-lb vest, 24-inch box
In honor of Navy Corpsman Maxton Soviak, 22, who was among the 13 U.S. service members killed during the attack outside the Kabul airport in Afghanistan on Aug. 26, 2021.
Soviak was an avid CrossFit athlete who trained at CrossFit Hita, CrossFit Latte Stone, and Custom Fitness Guam. This workout includes some of his favorite CrossFit movements.
According to Harold Aranda, a family friend, βMax loved hard work, he loved the grind, and he never gave up. He was never one to put people down but rather pull them up to be great.β
First posted Nov. 11, 2021.
Goal Time: 35:00-40:00
Time Cap: 45:00
Stimulus: Hero WOD / Muscular Endurance
RPE: 8/10
Primary Objective: Complete within the goal time domain
Secondary Objective: Split the work evenly across partners
[Maxton: Levels] (Time)
Level 2:
13 rounds for time with a Partner of:
8 banded strict pull-ups
26 box step-ups
21 burpees
No weight Vest
24/20ββ Box
Level 1:
13 rounds for time with a Partner of:
8 Ring Rows
20 box step-ups
16 Burpees
No weight Vest
20ββ Box
Masters 55+:
13 rounds for time with a Partner of:
8 strict pull-ups
26 box step-ups
21 burpees
No weight Vest
24/20ββ Box
Big Class Version:
As prescribed
Competitor:
As prescribed, Solo
Travel/Hotel:
As prescribed, Step-Up on 20ββ Bench or Chair
PRVN Recovery #5 (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
4 Sets
:15 Chin over Bar Pull-Up Hold
5 Strict Ring Dips
:15 Top of Ring Dip Support Hold
Add assistance if needed on the support holds or main sets to sustain unbroken, challenging movements