WOD – Fri, Aug 9

August 9, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

Will have one here and there

CrossFit East River – WOD

Warm-up

2 Sets, For Quality

:30/:30 Adductor Rock Backs

:30/:30 Active Deep Lunge Stretch

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2 Sets

:30 Jump Rope Practice

8 Bradford Press with Lockout

10 Behind the Neck Elbow Punch Throughs

8 Reactive Quarter Squat Jumps

Front Squat (Take 15:00 to Establish
Front Squat 1RM)

Ideal build

5 Reps @ 50-60%

3 reps @ 65-70%

2 Reps @ 75%

1 Rep @ 80% and continue to build until 1RM

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
43/30kg

Goal: 7:00-11:00

Time Cap: 15:00 (Real Cap for the Day)

Score: Time

RPE: 9/10

Primary Objective: Manage Your Double Unders

Secondary Objective: Unbroken Thrusters

[CrossFit Games Open 17.5: Levels] (Time)

Level 2

Barbell 75/55lb, 34/25kg

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Level 1:

Empty Barbell: 45/35lb, 20/15kg

—-

Masters 55+:

Barbell 65/45lb, 30/20kg

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Competitor / Rx+:

“ Heavy 17.5”

125/85lb, 57/38kg

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Big Class Option

As prescribed

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Travel / Hotel / Limited Equipment

Sub Dumbbell Thrusters for Barbell

Load: 45/30lb, 20/14kg

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets, As Superset

10 Deficit Sumo Stance Dual Kettlebell Deadlifts

10 Goblet Loaded Cossack Squats

Rest needed b/s