WOD – Fri, Aug 16
Announcements
💪 🛑 Pump Sesh Paused For The Summer:
- Will have one here and there
MF SUMMER COMP REGISTRATION LINK
Summer Comp T-Shirt Order form
https://forms.gle/Rz9DS8bUv2jujiSq9
Monday: Back Squat 3-3-3-3-3
Power Snatch + Back Rack Reverse Lunges
Tuesday: Ring Muscle-Up
Echo Bike + GHD Sit-Ups + Ring Muscle-Ups
Wednesday: Clean and Jerk Complex
Power Clean and Push Jerk + Bar Facing Burpees
Thursday:
Ski Erg + Wall Walks + Double Unders + Shuttle Runs
Friday:
Dumbbell Bench Press + American Kettlebell Swings + Calorie Row
Saturday:
Run + Wall Balls + Box Jumps
Sunday:
Ball Up to Single Leg Eccentric
Box Pike Strict Handstand Push-Up
BUNS & BRATS: WORKOUT THIS FRI
– 5 PM w/ Coach Becca
– Glute focused workout
CrossFit East River – WOD
Pump the Brakes (5 Rounds for time)
For Time:
Every 4:00 x 5 Sets
12 Dumbbell Bench Press
18 American Kettlebell Swings
200m Run
Dumbbells: 50/35lb, 22.5/15kg
Kettlebell: 53/35lb, 24/16kg
Goal: 2:30-3:15/set
Time Cap: 3:30/set
Stimulus: Upper Body Interference / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each movement unbroken. Emphasis on cycle rate and unbroken American Kettlebell Swings
Secondary Objective: Complete the row in under 90 seconds
[Pump the Brakes: Levels] (5 Rounds for time)
Level 2
For Time:
Every 4:00 x 5 Sets
12 Dumbbell Bench Press
18 American Kettlebell Swings
200m Run
Dumbbells: 35/25lb, 15/12kg
Kettlebell: 44/26lb, 20/12kg
—-
Level 1:
For Time:
Every 4:00 x 5 Sets
12 Dumbbell Bench Press
18 Russian Kettlebell Swings
200m Run
Dumbbells: 30/20lb, 14/9kg
Kettlebell: 35/18lb, 16/8kg
—-
Masters 55+:
For Time:
Every 4:00 x 5 Sets
12 Dumbbell Bench Press
18 Russian Kettlebell Swings
200m run
Dumbbells: 35/25lb, 15/12kg
Kettlebell: 44/26lb, 20/12kg
—
Competitor / Rx+:
Dumbbells: 70/50lb, 32/22.5kg
Kettlebell: 70/53lb, 32/24kg
—-
Big Class Option
5 Sets
3:00 AMRAP
1:00 Max Calorie Row
12 Dumbbell Bench Press
Max American Kettlebell Swings in Remaining Time
1:00 Rest between AMRAPs
Dumbbells: 50/35lb, 22.5/15kg
Kettlebell: 53/35lb, 24/16kg
*Start class on 1:00 Delay and allows for 4 Groups
—-
Travel / Hotel / Limited Equipment
For Time:
Every 4:00 x 5 Sets
12 Dumbbell Bench Press
18 American Kettlebell Swings
240m Run
Dumbbells: 50/35lb, 22.5/15kg
Kettlebell: 53/35lb, 24/16kg
Mobility (Checkmark)
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)
For Quality
3 Supersets
10-12 Ring Push-Ups *
16-20 Dual Kettlebell Alternating Gorilla Row
Rest as needed b/t sets
20×1 Tempo For Both Movements
Feet Elevated Ring Push-Ups if possible to increase the challenge
Tempo [A][B][C][D]
A = Eccentric
B = Position or change of direction between Eccentric And Concentric
C = Concentric
D = Position or change of direction between Concentric and Eccentric
Eccentric = Muscle Lengthening Under Tension
Concentric = Muscle Shortening Under Tension