WOD – Tue, Jul 30

July 30, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

Will have one here and there

CrossFit East River – WOD

Warm-up

:45/:45 Scorpion Stretch

15/15 Bird Dog from Crawling

-then-

For Quality:

3 Rounds

200m Run

50/50ft (15/15m) Bottoms Up Kettlebell Waiters Walk

5 Wall Slides

5 Burpee Shuttle Runs, 25ft (7.5m) Down & Back = 1

*Instead of a 3 point touch, perform a burpee behind the line each time.

Gymnastics Skills: Freestanding Handstand Hold (AMRAP – Reps)

5:00 AMRAP

-Freestanding Handstand Hold

Score = Time

or

Score = Reps (1sec = 1 Rep)

Scale: Wall Facing Handstand Hold

Midline Run (5 Rounds for time)

Every 3:00 x 5 Sets

15 GHD Sit-Ups

200m Run

25ft (7.5m) Handstand Walk*

*Increase Handstand Walk by 5ft (1.5m) Each Set

L3: as prescribed

L2: Sub 2-3-4-5- Max Wall Walks

L1: 15 Abmat Sit-Ups for GHD Sit-Ups, 2 Wall Walks to 20” off the Wall

Masters 55+: 15 V-Ups for GHD Sit-Ups, 15ft (3.5m) HSW across all sets

Comp: 20 GHD Sit-Ups + 200m Run + 50ft (15m) Handstand walk

Travel / Limited: 15 V-Ups for GHD Sit-Ups
—

Goal: Complete each set @ 2:00-2:30/set

Stimulus: Midline Endurance and Stability

RPE: 7/10

Primary Objective: Complete each set within the 3:00 time frame

Secondary Objective: Increase pace across all sets

PRVN Recovery #2 (Checkmark)

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

For Quality:

4 Big Sets

10 Dual Dumbbell Chest Flies , Moderate Load

20 Barbell Strict Press, Light and Fast

:30 Straight Arm Weighted Plank