WOD – Thu, Aug 1
Announcements
💪 🛑 Pump Sesh Paused For The Summer:
- Will have one here and there
Monday: Clean and Jerk 1RM
Triplet: Strict Pull-Ups + Goblet Squats + Double Unders
Tuesday: Freestanding Handstand Hold
Handstand Walk Skills / Progressions
Triplet: GHD Sit-Up + Run + Handstand Walk
Wednesday:
Row + Dual Dumbbell Sumo Deadlifts + Row + Renegade Row + Box Jump Overs
Thursday: Front Squat
Couplet: Wall Balls + Burpees
Friday: Ring Muscle-Up Skills and Progressions
Test Workout: “The Partitioned Standard”
Power Clean + Push Jerk + Ring Muscle-Up + Power Snatch
Saturday:
Medball Run + Toe to Bar Tall Kneeling to Standing
Sunday: Bench Press
Triplet: Strict Pull-Ups + Push-Ups + Air Squats
MF SUMMER COMP REGISTRATION LINK
CrossFit East River – WOD
Front Squat (Every 2:30 x 5 Sets
5 Reps @ 75%+
3 Reps @ 80%+
1 Rep @ 90%+
3 Reps @ 80%+
5 Reps @ 75%+)
Hope and Prayer (Time)
For Time
25 Burpees to Target
50 Wall Balls
25 Burpees to Target
50 Wall Balls
25 Burpees to Target
Wall Ball: 20/14lb, 9/6kg
Burpees to Target: Out of Reach
Time Cap: 15:00
L3: As prescribed
L2: 20-40-20-40-20
L1: 15-30-15-30-15, WB: 14/10lb, 6/4kg
Masters 55+: 20-40-20-40-20
Comp: Day Off or 30/20lb, 14/9kg
Travel / Limited:
For Time
25 Burpees to Target
25 Dumbbell Thrusters
25 Burpees to Target
25 Dumbbell Thrusters
25 Burpees to Target
Load: 35/25lb, 15/12kg
—
Goal: 11:00-15:00
Stimulus: Grind / Big Sets
RPE: 9/10
Primary Objective: Complete each movement in as close to 2:30 as possible. This would keep us in the time domain of around 12-13 minutes
Secondary Objective: Complete the Wall Balls in 3 Sets or less
PRVN Recovery #3 (Checkmark)
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
Optional Accessories (Checkmark)
For Quality
3 Sets
8/8 Bulgarian Split Squat
100ft (30m) Dual KB Front Rack Carry
1:00 Wall Sit