WOD – Thu, Jul 18

July 18, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

Will have one here and there

CrossFit East River – WOD

Warm-Up (No Measure)

For Quality

2 Rounds

30 second Elevated Prayer Stretch

30 second Extended Reverse Plank Bridge

–

3 Rounds

30 seconds Jump Rope

10/10 Single Arm Dumbbell Deadlift

6 Inchworm Push-Ups

20-30 second Wall Supported Handstand Hold

Push Press (Every 2:00 x 4 Sets
4 Reps @ 75%+)

The focus here will be to work from 75% to around 85% for 4 reps today. This should not be a 4RM, but rather a challenging technical 4 reps today.

This is Madness (4 Rounds for time)

Every 3:00 x 4 Sets

4 Wall Walk

12 Alternating Dumbbell Snatch

48 Double Unders

Dumbbell: 70/50lb, 32/22.5kg
Goal: Complete each set in under 2:30

Stimulus: Muscular Stamina / Shoulder Interference / Density

RPE: 8/10

Primary Objective: Complete each working set AFAP

Secondary Objective: Maintain even splits across all sets

[This is Madness: Levels] (4 Rounds for time)

Level 2:

Every 3:00 x 4 Sets

3 Wall Walk to 15’’ off wall

10 Alternating Dumbbell Snatch

40 Double Unders

Dumbbell: 50/35lb, 22.5/15kg

—-

Level 1:

Every 3:00 x 4 Sets

2 Wall Walk to 20’’ off wall

10 Alternating Dumbbell Hang Snatch

60 Single Unders

Dumbbell: 30/20lb, 14/9kg

—

Masters 55+:

Every 3:00 x 4 Sets

3 Wall Walk

10 Alternating Dumbbell Hang Snatch

40 Double Unders

Dumbbell: 30/20lb, 14/9kg

—

Competitor:

Day Off Today

—-

Big Class Option:

As prescribed

—

Travel/Hotel:

As prescribed

PRVN Recovery #4 (Checkmark)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (Checkmark)

For Quality / Load

4 Sets

20/20 seconds Single Arm Ring Plank

50ft (15m) Dual Kettlebell Overhead Carry

10/10 Dumbbell Oblique Crunches