WOD – Sat, Aug 10

August 10, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

Will have one here and there

CrossFit East River – WOD

Warm-Up

20 Seated 90-90 Rotations

5/5 World’s Greatest Stretch

-then-

For Quality:

10:00 AMRAP

3/3 Kettlebell Windmill , Light Load

3 Burpee Pull-Ups

6 Box Jumps, Step Down

9 Kip Swings

1 “Barbell Complex”

Barbell Complex = 3 Hang Muscle Snatch + 3 Hang Power Snatch

Partner Bicouplet 1 & 2 (2 Rounds for time)

Part A

12-9-6

Power Snatches

Bar Muscle Ups

Rest 5:00 minutes

Part B

21-15-9

Power Snatches

Chest to Bar Pull-Ups

Barbell:

Part A) 135/95lb, 61/43kg

Part B) 85/55lb, 38/25kg
—

Goal: 4:00-6:00/Couplet

Time Cap: 20:00

Score: Each Time

RPE: 7-8/10

Primary Objective: Complete each couplet as fast as possible

Secondary Objective: Split the workload evenly between partners

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Upper Body Test / Accessory (Optional) (5 Rounds for reps)

For Reps:

Max Set of Strict Pull-Ups

Max Set of Strict Ring Dips

-rest as needed-

Then, For Quality:

3 x 50% of Max Strict Pull-Ups

3 x 50% of Max Strict Ring Dips
If you can’t perform these movements as prescribed, add bands to allow you to hit ~10 reps on a max set of each.

*Make sure to rest a good amount after the workout before hitting these tests. If you choose to really tackle these today, the best approach would be to hit the max set of Strict Pull-Ups + Ring Dips first and then hit the workout before finishing off the day with the 3 sets x 50%. This will be a good volume dose for our gymnastics work centered around muscle-up conditioning.