WOD – Sun, Jul 28

July 28, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

Will have one here and there

CrossFit East River – WOD

Warm-Up (Checkmark)

For Quality

10:00 AMRAP

5 Push-Ups @ 31×1 Tempo

10 Bradford Press with Lockout

:20 Dead-Bug Alternating Heel Taps

:20 Bird-Dogs From Crawling

Socratic Dialogues (5 Rounds for weight)

Every 4:00 x 5 Sets

7 Z-Press

9 Hollow Body Dumbbell Floor Press

100ft (30m) Sandbag Carry

Score = Total Load Per Round

Suggested loads:

Z-Press @ 55-65% Strict Press

Hollow Body Floor Press @ 50/35lb, 22.5/15kg

Sandbag @ 150/100lb, 68/45kg

L3, L2, Masters 55+: As prescribed

L1:

Every 4:00 x 5 Sets

7 Z-Press

9 Glute Bridge Floor Press

100ft (30m) Single Kettlebell Front Rack Carry (50/50ft)

Score = Total Load Per Round
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Stimulus: Strength Endurance / Stability / Shoulders

RPE: 6/10

Primary Objective: Quality Positions

Secondary Objective: Maximal Loading for the rep ranges

PRVN Reset (Checkmark)

12:00 AMRAP

:30 Wrist Flexor Curls , Palms Down

:60 Kneeling Forearm Stretch

:30 Wrist Flexor Curls, Palms Up

10/10 Dumbbell Side Lying External Rotations

Optional Accessories (Possible to do in Class) (Checkmark)

For Quality

3-4 Sets

:20-:30 Tall Kneeling Dual Kettlebell Overhead Hold

8-10 Ring Body Saws

10/10 Pallof Press + 10 sec Hold on Final Rep