WOD – Sun, Aug 11
Announcements
💪 🛑 Pump Sesh Paused For The Summer:
- Will have one here and there
MF SUMMER COMP REGISTRATION LINK
CrossFit East River – WOD
Warm-Up
2 Sets, For Quality
:20 Elevated Prayer Stretch
:20 Extended Plank Reverse Bridge
:30 Glute Bridge Hold
:15/:15 Single Leg Wall Sit
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2 Sets, For Quality
8 American Kettlebell Swings
5 Inchworm Push-Ups
3 Strict Press + 3 Push Press
3 High Box Jumps
Shoulder Press (Every 2:00 x 3 Sets
3 Strict Press, Starting @ 75% up to a 3RM)
Push Press (Every 2:00 x 4 Sets
3 Push Press, Picking up where you left off building to a 3RM)
McGregor (12 Rounds for weight)
For Load
12:00 EMOM
min 1: 3-5/Arm Single Arm Dumbbell Hang Clean and Jerk
min 2: :30 Sandbag Bear Hug Hold
min 3: 4/4 Push-Up to Single Arm to Rengade Row
min 4: :30 Weighted Wall Sit
Loads: Choice
[McGregor: Levels] (12 Rounds for weight)
Level 2
As prescribed
—-
Level 1:
As prescribed
—-
Masters 55+:
As prescribed
—
Competitor / Rx+:
Off Day
—-
Big Class Option
As prescribed: Can also have Dual KB Front Rack Hold as option for Sandbag Hold
—-
Travel / Hotel / Limited Equipment: Solo
For Load
12:00 EMOM
min 1: 3-5/Arm Single Arm Dumbbell Hang Clean and Jerk
min 2: :30 Odd Object Heavy Hold
min 3: 4/4 Push-Up to Single Arm to Rengade Row
min 4: :30 Weighted Wall Sit
Loads: Choice
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
Optional Accessories (Checkmark)
3 Sets, For Quality
100/100ft (30/30m) Suitcase Carry
12/12 Pallof Press
:15/:15 Single Leg Sorenson Hold