WOD – Mon, Aug 26

August 26, 2024Uncategorized

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)

CrossFit East River – WOD

Warm-Up

4 Sets, For Completion

:20 second Work

:10 second Transitions between movements

– Cardio Choice

– Air Squats

– Inchworm Push-Ups

– Deep Lunge Mountain Climber Lunges

– Jumping Pull-Ups

Front Squat (Every 2:00 x 4 Sets
1 Pause Front Squat + 3 Front Squats
– Perform at 65-70%

Pause 1 sec)

% Based on 1RM Front Squat

Our focus today is on holding ideal positions and tension around parallel, comfort with the stretch shortening cycle, and speed out of the bottom of the squat.

Record Each Working Weight

“Down With the Sickness” (AMRAP – Rounds)

For Completed Rounds

12:00 EMOM

6 Pull-Ups + 5 Burpees Over Dumbbells + 4 Dumbbell Thrusters

Dumbbells 35/25lb, 15/12kg

Score = Rounds Completed
Goal: 8-10 Rounds

Score: Completed Rounds

RPE: 8-9/10

Primary Objective: No Failed Rounds

Secondary Objective: Aggressive Transitions

[Down with the Sickness: Levels] (AMRAP – Rounds)

Level 2

5 Pull-Ups + 4 Lateral Burpees + 3 Dumbbell Thrusters

Dumbbells 35/25lb, 15/12kg

—-

Level 1:

5 Banded Strict Pull-Ups + 4 Burpees + 3 Dumbbell Thrusters

Dumbbells 25/15lb, 12/7kg

—-

Masters 55+:

Load: 30/20lb, 14/9kg

—

Competitor / Rx+:

6 Pull-Ups + 5 Burpees Over Dumbbells + 4 Dumbbell Thrusters

Dumbbells 50/35lb, 22.5/15kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

As prescribed

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

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

Optional Accessories (Checkmark)

For Quality:

Part A)

4 Sets

10 Tempo Pendlay Row , Moderate

5/5 Single Leg Prone Hamstring Curl

Perform both movements at 21×0 tempo.

Part B)

4:00 Tabata (:20 on/:10 off)

– Single Arm Gun Rack YoYo , Light Load

*4 sets per arm

Tempo Guidance:

2 Second Negative/Lower

0 Second Bottom Hold

Explosive Pull/Contraction

1 Second Pause at Top