WOD – Wed, Jul 10

July 10, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

Will have one here and there

CrossFit East River – WOD

Warm-Up (No Measure)

2:00 Cardio Choice

–

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

–

2 Sets

6 Inchworm Push-Ups

10 Alternating Down Dog Toe Touch

10 Alternating Goblet Cossack Squats

Paused Front Squat (Take 10:00 to Establish
1RM Pause Squat (1sec) )

Front Squat (Then
3 Front Squats @ 85-90% of Heavy for the Day
5 Front Squats @ 80% of Heavy for the Day
*No Pause on the Drop Sets)

The goal is to complete all the Front Squats on a 15:00 Clock

Rolling Thunder (AMRAP – Rounds and Reps)

11:00 AMRAP

13 Deadlifts

8 Front Rack Lunges

5* Strict Handstand Push-Ups

Load: 155/105lb, 70/52kg

Add 2 Strict Handstand Push-Ups Each Set
Goal: ~6+ Rounds

Stimulus: Posterior Chain and Upper Body Vertical Push

RPE: 8/10

Primary Objective: Complete the Deadlifts and Front Rack Lunges in under 1:00

Secondary Objective: Maintain unbroken strict handstand push-ups as long as you can

PRVN Recovery #7 (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Optional Accessories (Checkmark)

3 Sets, For Quality

8/8 Foot Elevated Cossack Squat

15 Weighted Hip Extensions

12-15 Parallette Deficit Push-Ups