WOD – Mon, Sep 23
Announcements
💪 ✌️2 Fast 2 Pumps!
– OG Pump Sesh is Back
AND
– Glutes and Guts adding to the rotation
– Fridays at 5pm
Monday: Cycling Thrusters
Echo Bike + Box Jump + Toe to Bar + Thrusters
Tuesday:
Triplet: Cal Row + Alternating Dumbbell Snatch + Farmers Carry
Wednesday: Power Clean and Jerk Complex
Gymnastics Density: Wall Facing Handstand Push-Ups + Burpees to Target + Chest to Bar
Thursday:
Triplet: Dual Kettlebell Front Rack Walking Lunge + Sit-Ups + Wall Balls
Friday
Barbell Cycling : Power Snatch + Power Clean
Row + Power Snatch + Run + Power Clean
Saturday: Ring Muscle-Up
Triplet: Ring Muscle-Ups + Burpee Box Jump Overs
Sunday
7:00 AMRAP
Triplet: Deadlifts + V-Ups + Double Unders
CrossFit East River – WOD
“The Dragon Warrior” (Time)
For Time:
5:00/4:00/3:00 Work
200m Run
15 Box Jumps
18 Toe to Bar
-Max Thrusters
-2:00 rest b/t sets-
*Continue until 75 Thrusters are Complete
If not completed in the 3:00 round, the athletes will then move back around to the 5:00 round again and on down.
Barbell: 75/55lb, 34/25kg
Box: 24/20”
Goal: Complete the workout in the 3:00 work interval
Stimulus: Leg and Midline Stamina
RPE: 9/10
Primary Objective: Complete the workout in the final 3:00 time frame
Secondary Objective: Go big on the first two sets here to leave only a few reps here on the final segment.
[The Dragon Warrior: Levels] (Time)
Level 2
For Time:
5:00/4:00/3:00 Work
100m Run
12 Box Jumps
15 Alternating Toe to Bar
-Max Thrusters
-2:00 rest b/t sets-
*Continue until 75 Thrusters are Complete
Load: 65/45lb, 30/20kg
Box: 24/20’’
—-
Level 1:
For Time:
5:00/4:00/3:00 Work
100m Run
12 Box Step-Ups
15 Abmat Sit-Ups
-Max Thrusters
-2:00 rest b/t sets-
*Continue until 75 Thrusters are Complete
Load: 45/35lb, 20/15kg
Box: 24/20’’
—-
Masters 55+:
For Time:
5:00/4:00/3:00 Work
150m Run
12 Box Jumps
15 Toe to Bar
-Max Thrusters
-2:00 rest b/t sets-
*Continue until 75 Thrusters are Complete
Load: 65/45lb, 30/20kg
Box: 24/20’’
—
Competitor / Rx+:
Load: 95/65lb, 43/30kg
—-
Big Class Option
As Prescribed: The goal is to start on a :45 second Delay for Groups to allow 4
Can also substitute machines
—-
Travel / Hotel / Limited Equipment
For Time:
5:00/4:00/3:00 Work
5 Shuttle Runs
15 Bench Jumps
18 V-Ups
-Max Dumbbell Thrusters 35/25lb, 15/12kg
-2:00 rest b/t sets-
*Continue until 75 Thrusters are Complete
Mobility
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
For Quality:
16:00 EMOM
Minute 1 – 14 Alternating Rotational Slam Ball
Minute 2 – 4/4 90 Degree Box Jump
Minute 3 – :30/:30 Side Plank
Minute 4- Rest
Perform all movements at a moderate weight/height across.