WOD – Wed, Aug 21
Announcements
💪 🛑 Pump Sesh Paused For The Summer:
- Will have one here and there
Male Female Partner SUMMER COMP – REGISTRATION LINK
- Saturday Sept 21.
- Social / BBQ with Bar Cabinet (next door)
- Male / Female Partners (let us know if interested but don’t have a partner)
- $40 person (for prizes, coffee, social, and coaches)
Monday: 3 Position Snatch
Sprint Couplet: Devils Press + Double Unders
Tuesday: Back Squat
Triplet: Pull-Ups + Thrusters + Calorie Row
Wednesday: Toe to Bar
Triplet: Row + Burpee Box Jump Overs + Toe to Bar
Thursday: Deadlifts + Bench Press
Banded Broad Jumps + Medball Chest Pass
Friday:Barbell Cycling
Couplet: Running + Clean and Jerks
Saturday
Bar Muscle-Up Progressions
Triplet: Wall Balls + Bar Muscle-Ups + Abmat Sit-Ups
Sunday
EMOM : Every 5:00 x 5 Sets
Triplet: Strict Handstand Push-Ups + Bent Over Rows + Dual Kettlebell Front Rack Carry
CrossFit East River – WOD
Now We Are Free (Time)
6 Sets
4:00 AMRAP
9/7 Calorie Row
3 Burpee Box Jump Overs
9 Toe to Bar
3 Burpee Box Jump Overs
-2:00 Rest b/t sets-
Box = 24/20”
Score = Sum Total Time
Goal: 2+ Rounds Each Set
Stimulus: Midline and Quad Stamina / High Power Output
RPE: 8/10
Primary Objective: Maintaining Consistent paces per set. This is a workout where there could be massive drop-offs if not tackled correctly.
Secondary Objective: Each set of Burpee Box Jump Overs in under 15 seconds.
[Now We Are Free: Levels} (Time)
Level 2
6 Sets
4:00 AMRAP
8/6 Calorie Row
3 Burpee Box Jump Overs
8 Alternating Toe to Bar
3 Burpee Box Jump Overs
2:00 Rest between sets
Box = 24/20”
Score = Sum Total Reps / All Sets Combined
—-
Level 1:
6 Sets
4:00 AMRAP
7/5 Calorie Row
3 Burpee Box Step Overs
7 Strict Knees to Chest
3 Burpee Box Step Overs
2:00 Rest between sets
Box = 24/20”
Score = Sum Total Reps / All Sets Combined
—-
Masters 55+:
6 Sets
4:00 AMRAP
8/6 Calorie Row
3 Burpee Box Jump Overs
8 Toe to Bar
3 Burpee Box Jump Overs
2:00 Rest between sets
Box = 24/20”
Can Step-Over Box
Score = Sum Total Reps / All Sets Combined
—
Competitor / Rx+:
6 Sets
4:00 AMRAP
12/9 Calorie Row
3 Burpee Box Jump Overs
12 Toe to Bar
3 Burpee Box Jump Overs
2:00 Rest between sets
Box = 30/24’’
Score = Sum Total Reps / All Sets Combined
—-
Big Class Option
12 Sets, For Time
9/7 Calorie Row
6 Burpee Box Jump Overs
9 Toe to Bar
-Rest 1:00 b/t sets-
Box = 24/20’’
—-
Travel / Hotel / Limited Equipment
6 Sets
4:00 AMRAP
3 Shuttle Runs
3 Burpee Bench Jump Overs
9 Toe to Bar
3 Burpee Bench Jump Overs
2:00 Rest between sets
Bench = 16-20”
1 Shuttle Run = 25ft (7.5m) out and back
Mobility
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
Optional Accessories (Checkmark)
4 Sets, For Quality
10 Weighted Russian Twists (Over and Back = 1)
5/5 Single Arm Turkish Sit-Up
1 Wall Walk + Max Wall Facing Handstand Hold
-Rest as needed b/t sets-