WOD – Sat, Aug 17
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
CrossFit East River – WOD
Lazar Đukić (partner version) (Time)
3 Rounds
30c Row
10 Bar Muscle Ups / 2x C2B / Strict Banded
–Rest 3 min–
3 Rounds
30c Row
15 Strict HSPU/ 2X Kipping / 2X HRPU
–Rest 3 min–
3 Rounds
10 Bar Muscle ups
15 Strict HSPU / 2X Kippng / 2X HRPU
Cap: 30m
Row: Spend no more than :45 each time on the rower
Athletes can split the reps as desired.
Workout posted by Lazar on June 24, 2022 for Morning Chalk Up.
Lazar Đukić was 3X CF Games Athlete who passed on Event 1 in 2024’s CF Games.
Athletes perform all reps in movement order and splitting the reps as desired. Athletes should not be on the rower for more than :45s each turn.
Scale the BMU to Chest-to-bars or Pull-up and increase the reps.
Scale the Strict HSPU to Kipping HSPU or Hand release push-ups.
Lazar Đukić (partner version) – scale (Time)
3 Rounds
30c Row
20 Chest to Bars
–Rest 3 min–
3 Rounds
30c Row
30 Kipping HSPU / Hand Release Push-ups
–Rest 3 min–
3 Rounds
20 Chest to Bars
30 Kipping HSPU / Hand Release Push-ups
Cap: 30m
Row: Spend no more than :45 each time on the rower
Athletes can split the reps as desired.
Mobility
PRVN Recovery #1
1:00/1:00 Couch Stretch
1:00/1:00 Wall Figure 4 Stretc h
1:00/1:00 Scorpion Stretch
1:00/1:00 Pigeon Stretch
Optional Accessories (Checkmark)
For Quality
3 Sets
8/8 Dual Dumbbell Crossover Step-Up
8/8 Single Leg Barbell Hip Thrust
30 second Glute Bridge Hold with Adduction
30×1 Tempo for Movements
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