WOD – Fri, Jul 19

July 19, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

Will have one here and there

CrossFit East River – WOD

Warm-Up (Checkmark)

3 Sets, For Quality:

20 Line Hops (Forward and Back)

10m A Skips + 10m B Skips

10 Hip 90/90 Rotations

:20/20 Second Copenhagen Hold

:20/20 Second Single Leg Glute Bridge Hold

10 Alternating Box Step-Ups

Earn These Shields (Time)

For Time:

1600m Run

40 Dual Dumbbell Box Step Overs

800m Run

20 Dual Dumbbell Box Step Overs

Dumbbells: 2×35/25bs (15/12kg)

Box: 24/20”
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Goal: 17:00-21:00

Time Cap: 25:00

Stimulus: Leg Stamina / Aerobic Capacity

RPE: 8/10

Primary Objective: Complete each run at or below 5k Pace

Secondary Objective: Complete the Dumbbell Box Step-Overs at a cadence of faster than 20 reps / minute

[Earn These Shields: Levels] (Time)

Level 2:

For Time:

1600m Run

40 Single Dumbbell Box Step Overs

800m Run

20 Single Dumbbell Box Step Overs

Dumbbell: 1×35/25bs (15/12kg)

Box: 24/20’’

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Level 1:

For Time:

1200m Run

30 Dual Dumbbell Box Step Overs

600m Run

15 Single Dumbbell Box Step Overs

Dumbbell: 1×25/15bs (12/7kg)

Box: 20/16’’

—

Masters 55+

For Time:

1200m Run

40 Single Dumbbell Box Step Overs

600m Run

20 Single Dumbbell Box Step Overs

Dumbbell: 1×35/25bs (15/12kg)

Box: 24/20’

—

Competitor:

As prescribed

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Big Class Option

As prescribed

—

Hotel Gym / Travel / Limited Equipment

As prescribed, Sub Bench Step-Ups for Box Step-Overs if no box is available.
—

Goal: 17:00-21:00

Time Cap: 25:00

Stimulus: Leg Stamina / Aerobic Capacity

RPE: 8/10

Primary Objective: Complete each run at or below 5k Pace

Secondary Objective: Complete the Dumbbell Box Step-Overs at a cadence of faster than 20 reps / minute

PRVN Reset (Checkmark)

12:00 AMRAP

12 Bird Dogs from Crawling

:30 Saddle Pose

6/6 Side Lying Thoracic Rotation

:30 Puppy Dog Stretch

Optional Accessories (Checkmark)

For Quality:

12:00 EMOM

Minute 1 – :40 Dual Kettlebell RDLs, Moderate Load

Minute 2 – :40 Banded Glute Bridges

Minute 3 – :40 Goblet Cossack Squats , Moderate Load

Perform all movements with a 1 second pause in the finish position (bottom of RDL, top of glute bridge, bottom of Cossack)