WOD – Mon, Aug 12

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

Warm-Up

For Quality

2 Sets (10 Total Intervals)

30 seconds @ Each Station

15 seconds Transition between

– Machine of Choice

– Plank Shoulder Taps

– Extended Reverse Plank Bridge

– Deep Squat with Thoracic Rotation

– Cossack Squats

Back Squat (Every 3:00 minutes x 5 Sets
3 Back Squats @ 70%+
)

The goal is to end at close to 90% for close to or at a 3RM for the Day. If you add 5% on each set you will end at 90%. If you are feeling good today, add a little more on the first few sets to set yourself up with the opportunity to hit close to 95%.

Roaring Toddler (AMRAP – Rounds and Reps)

8:00 AMRAP

6* Power Snatch

12 Back Rack Reverse Lunges

Load 95/65lb, 43/30kg

*Add 2 Reps to the Power Snatch Each Round
Goal: ~5 Rounds (Round of 14 Snatches)

Primary Objective: Complete the Power Snatches as sets of 4+ TnG Reps at a time.

Secondary Objective: Complete each set of Back Rack Reverse Lunges

[Roaring Toddler: Levels] (AMRAP – Rounds and Reps)

Level 2

Load: 75/55lb, 34/25kg

—-

Level 1:

8:00 AMRAP

6* Hang Power Snatch

12 Back Rack Reverse Lunges

Load: 45/35lb, 20/15kg

*Add 2 Reps to the Power Snatch Each Round

—-

Masters 55+:

Load: 75/55lb, 34/25kg

—

Competitor / Rx+:

Load: 115/75lb, 52/34kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

8:00 AMRAP

6* Dual Dumbbell Power Snatch

12 Dual Dumbbell Front Rack Reverse Lunges

Load 35/25lb, 15/12kg

*Add 2 Reps to the Dual Dumbbell Power Snatch Each Round

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Child’s Pose

Optional Accessories (Checkmark)

For Quality

3 Sets:

10/10 Single Leg GHD Hip Extensions

:30 Second Weight Sorenson Hold

:20/:20 Side Star Plank