WOD – Tue, Jul 16

July 16, 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

Never Retreat, Never Surrender (AMRAP – Rounds and Reps)

For Rounds + Reps

4 Sets

4:00 On/2:00 Off

6 Strict Handstand Push Ups

8 Sumo Deadlift High Pull

10/7 Row

*Pick up where you left off each interval.

Barbell: 95/65lb, 43/30kg
Goal: 10+ Rounds

Score = Total Rounds + Reps

Stimulus: Upper Push + Pull / Quad Stamina

RPE: 7/10

Primary Objective: Maintain a pace of around 1:30 / round. This will mean that we should complete 2+ rounds during each 4:00 segment

Secondary Objective: Maintain unbroken sets on the Sumo Deadlift High Pull + Strict Handstand Push-Ups

[Never Retreat, Never Surrender: Levels] (AMRAP – Rounds and Reps)

Level 2:

For Reps:

4 Sets

4:00 On/2:00 Off

4 Strict Handstand Push Ups 2’’ Riser

8 Sumo Deadlift High Pull

10/7 Row

Barbell: 75/55lb, 34/25kg

—-

Level 1:

For Reps:

4 Sets

4:00 On/2:00 Off

6 Box Pike Handstand Push-Up

8 Kettlebell Sumo Deadlift High Pull

8/6 Row

Kettlebell: 35/26lb, 15/12kg

—-

Masters 55+:

For Reps:

4 Sets

4:00 On/2:00 Off

4 Strict Handstand Push Ups 2’’ Riser

8 Sumo Deadlift High Pull

10/7 Row

Barbell: 75/55lb, 34/25kg

—

Competitor:

For Reps:

4 Rounds

4:00 On/2:00 Off

6 Strict Deficit Handstand Push Ups

8 Dual Russian Kettlebell Swings

10/7 Row

Kettlebells: 2x 70/53lb, 32/24kg

Deficit: 3in/1.5in

—-

Big Class Variation:

25:00 EMOM

Min 1 + 2: AMRAP of 6 Strict Handstand Push Ups + 8 Sumo Deadlift High Pull

Min 3: Max Calorie Echo Bike

Min 4+5: Rest

Barbell: 95/65lb, 43/30kg

Start athletes on 2:00 Delays and it will allow for 3 groups to utilize the bike. Can always sub a Bike Erg or Rower for the Echo Bike.

—-

Hotel / Travel / Limited Equipment

For Reps:

4 Sets

4:00 On/2:00 Off

6 Strict Handstand Push Ups

8 Kettlebell Sumo Deadlift High Pull or Dual Dumbbell

100m Run

*Pick up where you left off each interval.

Load: Choice, Moderate

PRVN Reset (Checkmark)

4 Sets, For Quality

:30 Wrist Flexor Extensions , Palms Down

:60 Kneeling Forearm Stretch

:30 Wrist Flexor Curls , Palms Up

10/10 Dumbbell Side Lying External Rotations

Optional Accessories (Checkmark)

For Quality:

5 Supersets

:15 Chin Over Bar Hold, Add Weight If Able

8 Pendlay Rows

-rest 1:00-

:15 Bottom of Ring Push Up Hold

12 Ring Push Ups

-rest 1:00-