WOD – Mon, Jul 29

July 29, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

Will have one here and there

CrossFit East River – WOD

Warm-up

:45/:45 Banded Front Rack Stretch

15/15 Banded Archer From Squat

-then-

For Quality:

3 Rounds

:30 Jump Rope

4 Tall Muscle Cleans

4 Front Squats

4 Tall Cleans

2 Push Press + 2 Push Jerk + 2 Split Jerk

6/6 Single Arm Ring Rows

Clean and Jerk (Take 15 minutes to Establish a 1RM)

*Suggested Build

3 Reps @ 65%

3 Reps @ 70%

2 Reps @ 75%

1 Rep @ 80%

1 Rep @ 86%

1 Rep @ 91%

1 Rep @ 96%

1RM Attempt

Eleven (AMRAP – Rounds and Reps)

11:00 AMRAP

5 Strict Pull-Ups

9 Goblet Squats

35 Double Unders

Load: 70/53lb, 32/24kg

L3: As prescribed

L2: Banded Strict Pull-Ups, KB: 53/35lb, 24/16kg, 50 single Unders

L1: 5 Jumping Pull-Ups, 9 Air Squats, 50 single Unders

Masters 55+: KB: 53/35lb, 24/16kg

Competitor: 1 Legless Rope Climb + 7 Single Arm Overhead Squats 70/50lb, 32/22.5kg

+ 15 Heavy Rope Double Unders

Travel/Limited: As prescribed
—

Goal: 8+ Rounds

Stimulus: Muscular Stamina / Classic Triplet

RPE: 7/10

Primary Objective: Unbroken Strict Pull-Ups and Goblet Squats

Secondary Objective: Consistent pace across all sets

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

4 Sets

:15/:15 Single Leg Wall Sit

6/6 Stagger Stance RDLs , Moderate Load

:15/:15 Single Leg Hip Thrust Hold , Moderate Load

8/8 Banded Adductions