WOD – Sat, Jul 13

July 13, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

Will have one here and there

CrossFit East River – WOD

Warm-Up (Checkmark)

400m Group Run

–

2 Sets

:30/:30 Active Scorpion Stretch

1:00 Alternating Active Pigeon Stretch

–

3 Sets

:20 Wall Supported Handstand Hold

10 Alternating V-Ups

:20 Lateral Shuffle x (25/25ft, 7.5/7.5m)

Shaggy and Scooby (Time)

Partner Workout

10 Rounds for Time (5 Rounds / Partner)

2 Wall Walks

4 Shuttle Runs

20 Abmat Sit-Ups

4 Shuttle Runs

1 Shuttle Run = (25/25ft, 7.5/7.5m)

1:1 Work to Rest Ratio
–

Goal: 18:00-22:00

Time Cap: 25:00

Stimulus: Midline Stamina and Conditioning

RPE: 7/10

Primary Objective: Complete each round as close to 2:00 as possible

Secondary Objective: Maintain unbroken Wall Walks. This means as soon as you come down from one, you go right back into the next rep.

[Shaggy and Scooby: Levels] (Time)

Level 2:

As prescribed

—

Level 1:

Partner Workout

10 Rounds for Time (5 Rounds / Partner)

2 Wall Walks to 20’’ off the Wall

3 Shuttle Runs

20 Abmat Sit-Ups

3 Shuttle Runs

1 Shuttle Run = (25/25ft, 7.5/7.5m)

1:1 Work to Rest Ratio

—-

Masters 55+:

As prescribed

—

Competitor:

Kettlebell: 70/53lb, 32/24 kg

Box: 30/24’’

—

Big Class Option

Partner Workout

10 Rounds for Time (5 Rounds / Partner)

2 Wall Walks

4 Shuttle Runs

20 Abmat Sit-Ups

100m Sprint

1 Shuttle Run = (25/25ft, 7.5/7.5m)

1:1 Work to Rest Ratio

—-

Hotel Gym / Travel / Limited Equipment, Solo

As prescribed

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 (AMRAP – Reps)

5:00 AMRAP

-Max Wall Facing Handstand Hold

*Every time you break perform 10 V-Ups

1 sec = 1 rep