WOD – Sun, Aug 18
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
CrossFit East River – WOD
Mobility
For Quality
10:00 AMRAP
9/7 Calorie Ski or Row
6/6 Single Arm Ring Rows
3 Strict Knee Raises + 10 sec Tuck L-Hang
6 Supine Leg Raises
Tightwad Part A (AMRAP – Reps)
Every 90 seconds x 10 Sets
1 Legless Rope Climb 15ft
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The focus today is all on gymnastics development and really leaning into the positions and targeted progressions associated with rope climbs. We will be looking for the legless rope climbs to be done as fast as possible with the goal of refining technique. This is the style of workout that allows for some play in the levels as we could start each one of these seated, do a legless descent as well as ascent, or even just move to 2 traditional rope climbs instead of legless. There are always countless ways to target a specific stimulus and it is always the goal to challenge oneself to the height of their current ability.
Tightwad Part B (5 Rounds for reps)
Gymnastics Strength Superset
10:00 EMOM
min 1: 4 Ball-Up + Single Leg Eccentric
min 2: 4-6 Box Pike Handstand Push-Up 41×1
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)
For Quality
3 Sets
8-10/ arm Single Arm GHD Preacher Curls
8-10/ arm Single Arm Z-Press
:30 second Hollow Rock
Rest as needed between movements
30×1 Tempo for Movements
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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