WOD – Sun, Aug 4

August 4, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

Will have one here and there

REGISTRATION LINK

CrossFit East River – WOD

Bench Press (Every 2:00 x 5 Sets
3 Reps @ 80%+
Building towards a heavy 3 for the day
)

Tabata Cindy (10 Rounds for reps)

10 Sets

:20 Max Strict Pull-Ups

:10 sec Rest

:20 Max Push-Ups

:10 sec Rest

:20 Max Air Squats

:10 sec Rest

L3: as prescribed

L2: Banded Strict Pull-Ups

L1: Toenail Spot Pull-Ups + Elevated Push-Ups

Masters 55+: As prescribed
—

Goal: Complete 5-7 Pull-Ups, 10-12 Push-Ups, 10-15 Air Squats

Stimulus: Bodyweight Conditioning

RPE: 7/10

Primary Objective: Consistency across all sets

Secondary Objective: Stay unbroken for the entire 20 seconds of each segment

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)

4 Sets, For Quality:

10 Single Dumbbell Bench Pull-Overs , Moderate Load

20 Barbell High Pulls @ 45/35lb (20/15kg)

10/10 Single Arm Dumbbell Chainsaw Rows , Moderate Load

20 Seated Plate Full Raises , Light Load