WOD – Tue, Jul 23

July 23, 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 (Checkmark)

20 Seated 90-90 Rotations

-then-

For Quality:

3 Rounds

1:00 Cardio Choice

10 Scap Pull-Ups + 5 Kip Swings + 2 Strict Pull-Ups

10/10 Banded Monster Walks

10 Bootstrap Squats

Meditations (5 Rounds for weight)

For Load:

20:00 EMOM

Minute 1 – *Back Squats

Minute 2 – 6-8 L-Sit Pull-Ups

Minute 3 – 6/6 Contralateral Front Rack Step-Ups

Minute 4 – Rest

Box Height: 24/20”

Kettlebell Load: 53/35lb, 24/16kg

Back Squat

Set 1: 12 Reps @ 60%

Set 2: 10 Reps @ 65%

Set 3: 8 Reps @ 70%

Set 4: 6 Reps @ 75%

Set 5: 4 Reps @ 80%

L3: As prescribed

L2: 6-8 Strict Pull-Ups, KB 44/26lb, 20/12kg

L1: 6-8 Banded Srrict Pull-Ups, KB 26/18lb, 12/8kg 20/16′ ‘Box

Masters 55+: 4-6 L-Pull-Ups, 35/18lb, 16/8kg, 20/16” Box

Comp: 8-10 L-Pull-Ups, Kettlebell Load: 70/53lb, 32/24kg
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Stimulus: Absolute Strength + Strength Endurance

RPE: 6/10

Primary Objective: Hit the working percentages on the Back Squat

Secondary Objective: L-Sit Pull-Ups for unbroken reps in the range of 6-8.

PRVN Recovery #7 (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Optional Accessories (Checkmark)

4 Sets, For Quality

:15-20 Extended GHD Supine Hold

10-15 GHD Medball Reverse Hypers