WOD – Thu, Jul 11

July 11, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

Will have one here and there

CrossFit East River – WOD

Warm-Up (No Measure)

12:00 EMOM

min 1: 12/9 Calorie Row

min 2: 6 Lateral Burpees over the Rower

min 3: 12 Crossover Step-Overs

min 4: 8 Step-Down Box Jumps

*May add light loads to the crossover step-overs if desired

Sham Pain (3 Rounds for time)

For Time:

Every 8:00 x 3 Sets

15-12-9 Row Calories

12-9-7 Burpee Box Jump Overs 24″/20″

*Female Row: 12-9-7 calories
Goal: 4:00-5:00/ Set

Score: Average Interval Time

Stimulus: Quad Endurance and Aerobic Capacity

RPE: 9/10

Primary Objective: Burpee Box Jump Over Pace

Secondary Objective: Consistent Times Across Sets

[Sham Pain: Levels] (3 Rounds for time)

Level 2:

As prescribed

—-

Level 1:

For Time:

Every 8:00 x 3 Sets

13-10-7 Row Calories

9-7-5 Burpee Step-Ups

*Female Row: 10-8-6 Calories

—

Masters 55+:

For Time:

Every 8:00 x 3 Sets

15-12-9 Row Calories

9-7-5 Burpee Box Jump Overs 24″/20″

*Female Row: 12-9-7 calories

*Step-Overs Allowed

—

Competitor:

For Time:

Every 8:00 x 3 Sets

21-15-9 Row Calories

15-12-9 Burpee Box Jump Overs 24″/20″

*Female Row: 15-12-9 calories

—-

Big Class Option:

3 Sets

Minute 1: 18/15 Calorie Row

Minute 2: Max Burpee Box Jump Overs 24/20’’

Minute 3: Rest

Minute 4: 18/15 Calorie Ski Erg

Minute 5: Max Line Facing Burpees

Minute 6: Rest

Minute 7: 16/12 Calorie Echo Bike

Minute 8: Max Burpees to 6’’ Target

Minute 9: Rest

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Travel/Hotel:

For Time:

Every 8:00 x 3 Sets

300-200-100m Run

12-9-7 Burpee “Odd Object Jump Overs

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 (13 Rounds for reps)

For Quality:

15:00 EMOM

Minute 1 – :30 Weighted Plank

Minute 2 – :30 Hanging Flutter Kicks

Minute 3 – :30 Weighted Russian Twists
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The goal is to go unbroken for the :30 working windows, so pick loads for the russian twist or a bent knee flutter position as needed.