WOD – Mon, Sep 30
Announcements
💪 ✌️2 Fast 2 Pumps!
– OG Pump Sesh is Back
AND
– Glutes and Guts adding to the rotation
– Fridays at 5pm
NEW SUNDAY OPEN GYM TIMES:
– 11a
– 12p
CrossFit East River – WOD
General Warm-Up
2:00 Row, Building From Easy to Moderate Pace
Into..
For Quality:
8:00 EMOM
Minute 1 – 20 seconds Lateral Band Walk + 20 second Monster Band Walk
Minute 2 – :15 Dead Hang + 5 Slow Scap Pull-Up
Minute 3 – 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell)
Minute 4 – 3-5 Broad Jumps or 10 Jumping Air Squats
Back Squat (Every 2:00 x 5 Sets
1 Pause Back Squat + 4 Back Squats @ 60-65%)
% is Based on 1RM Back Squat
The paused rep will have a 5 second pause in the bottom. Focus on maintaining good positions there, and then keeping reps up tempo for the rest of each set.
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
Barbell: 20/15kg
Goal Time Domain: 6:00-10:00
Time Cap: 15:00
Primary Objective: Complete in fastest overall time
Secondary Objective: Maintain Big Sets on Thrusters and Pull-Ups
Stimulus: Sprint Chipper
RPE: 10/10* Test Workout
[Jackie: Levels] (Time)
Level 2
As Prescribed
—-
Level 1:
For Time:
800m Row
40 Thrusters
20 Jumping Pull-Ups
Barbell: 45/35lb, 20/15kg
—-
Masters 55+:
As prescribed
—
Competitor / Rx+:
For Time:
1000m Row in Sub 3:20/3:40
50 Thrusters
30 Pull-Ups
Barbell: 45/35lb, 20/15kg
—-
Big Class Option
Start Class on a Delay to allow everyone in class to hit this workout, or sub to 1000m Ski, 2000m Bike Erg, or 1000m Run
—-
Travel / Hotel / Limited Equipment
For Time:
1000m Run
50 Dumbbell Thrusters
30 Pull-Ups
Dumbbells: 25/15lb, 12/7kg
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:
5 Sets
10 Lateral Hop Over PVC (No Rebound)
5/5 Hanging Windshield Wipers
—
The goal here is quality, explosive movement for the lateral PVC hop overs. Pick a height that is challenging but repeatable with just a quick reset in between reps. The hanging windshield wiper, either variation, is very difficult so if needed perform 15/15 Weighted Russian Twists.