WOD – Sat, Jul 20

July 20, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

Will have one here and there

In-House Comp Poll! Click link below.

https://forms.gle/uJpdXjANHQxQyh3N9

Help us organize an end of summer comp!

Monday: Front Squat 1-3-3-5

Tuesday:Strict Handstand Push-Ups

+ Sumo Deadlift High Pull + Echo Bike

Wednesday: Squat Clean
Couplet: Rowing + Toe to Bar

Thursday: Push Press 4×4
Wall Walk + Dumbbell Snatch + Double Under

Friday;
Run + Dual Dumbbell Box Step-Overs

Saturday:
Triplet: Pull-Ups + Dumbbell Bench Press + Power Snatch

CrossFit East River – WOD

This Is SPARTA! (AMRAP – Rounds and Reps)

For Reps: With a Partner

20:00 AMRAP

20 Pull-Ups

30 Push-ups

40 DB Hang Clean & Jerk

DB: 50/35lb
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Split the reps. Go in movement order.

Score: Rounds & Reps

Stimulus: Functional Pump Conditioning

RPE: 7/10

Primary Objective: Complete each movement in as close to 1:00 as possible throughout

Secondary Objective: Keep big sets on Pull-Ups

[This is SPARTA! Levels} (AMRAP – Rounds and Reps)

Level 2:

For Reps: With a Partner

—

Level 1:

For Reps: With a Partner

20:00 AMRAP

20 Jumping Pull-Ups

30 Push-ups to target

40 DB Hang C & J

Dumbbell: 30/20

—

Competitor: Solo

For Reps:

20:00 AMRAP

20 Chest to Bar Pull-Ups

30 Push-ups

40 DB Hang C & J

Dumbbells 50/35

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 (10 Rounds for weight)

For Quality:

10 Supersets

2 S upinated Strict Chest to Bar Pull-Ups

2 Strict Ring Dips

Rest 1:00 b/s

Look to perform challenging reps here today, while still achieving full range of motion. Add load/assistance as able/needed.