WOD – Mon, Jul 22

July 22, 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!

CrossFit East River – WOD

Warm-up

:45 Elevated Prayer Stretch

15 Banded Pull Aparts

-then-

For Quality:

9:00 AMRAP

5 Inchworm Push-Ups

10 Cuban Press , Light Loading

5/5 Single Leg Plate Hops

5 Tall Jerks , Empty Bar

Split Jerk (Every 2:00 x 6 sets
For Load:
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 76%
Set 2: 1 Pause Split Jerk + 1 Split Jerk @ 81%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 86%
Set 4,5,6 : 1 Split Jerk @ 91%)

For the pause split jerk, hold the dip and catch for 1 second each.

On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight.

Amor Fati (Time)

For Time:

3 Rounds

100 Double Unders

40-30-20 Alternating Dumbbell Snatch

20 Lateral Burpees over Dumbbells

Dumbbell: 50/35lb, 22.5/15kg

L3: as prescribed

L2: 75 Dubs, (35/25lb, 15/12kg), 15 Lateral Burpees

L1: 100 Single Unders + 25 Alternating DB Hang Snatch 25/15lb, 12/7kg+ 15 Lateral Burpee Dumbbell Step Overs

55+: 5 Dubs, (30/20lb, 14/9kg), 15 Lateral Burpees

Comp: Dumbbell: 50/35lbs – 70/50lbs – 90/65lbs (22.5/16-32.5/22.5-41/29.5kg)

25 Lateral Burpees over Dumbbells
—

Goal: 11-15 minutes

Time Cap: 17 minutes

Stimulus: Muscular Endurance / Stamina

RPE: 8/10

Primary Objective: Maintain big sets on the Double Unders and Dumbbell Snatch

Secondary Objective: Complete the triplet in under 13 minutes

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 Completion:

12:00 EMOM

Minute 1 – 4/4 Single Arm Dumbbell Strict Press, Heavy

Minute 2 – 20 Banded Strict Press , Fast

Minute 3 – 4/4 Chest Supported Single Arm Dumbbell Row, Heavy

Minute 4- 20 Seated Banded Rows , Fast

Heavy then fast in the same planes today for our upper body accessory work. Keep tempo as fast as we can on the banded reps.