WOD – Wed, Oct 2
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
Monday: Back Squat
“Jackie” / Triplet: Rowing + Thrusters + Pull-Ups
Tuesday: Bench Press + Power Cleans
Wednesday:
3 Coupletes: Row+ Line Facing Burpees, Double Unders + Toe to Bar, Row + Box Jump Overs
Thursday: Snatch
Couplet: Squat Snatch + Wall Balls
Friday:
American Kettlebell Swings + Run + Single Arm Overhead Walking Lunge + Strict Handstand Push-Ups
Saturday:
3 Person Team Workout
Row + Synchro Line Facing Burpees + Echo + Sit-Ups + Wall Walks
Sunday
Chest to Bar Progression
23:00 AMRAP
Hero WOD “ Harper”
CrossFit East River – WOD
“Blessed In The Morning, Cursed in the Afternoon” (12 Rounds for time)
Every 2:00 x 4 Sets
12/9 Cal Row
9 Line Facing Burpees
Rest 2:00
Every 2:00 x 4 Sets
48 Double Unders
12 Toe to Bar
Rest 2:00
Every 2:00 x 4 Sets
200m Run
9 Box Jump Overs
Box: 24/20”
—
Goal Time Domain: 1:00-1:15 on / :45-:60 sec off
Time Cap: 1:40/ Round
Primary Objective: Maintaining Paces across all intervals
Secondary Objective: Increasing pace on each set of couplets.
Stimulus: V02 Max / Lactic Endurance Intervals
RPE: 8/10
Notes: We are looking for each segment within each 2:00 interval time period to be complete in as close to 1:00 as possible, keeping the work to rest ratio at 1:1. This is a high capacity power output style workout with the flow allowing for athletes to start on different stations. Each station should allow for roughly the same time domain across.
[Levels: Blessed in the Morning: Cursed in the Afternoon] (12 Rounds for time)
Level 2
Every 2:00 x 4 Sets
10/7 Calorie Row
7 Line Facing Burpees
Rest 2:00
Every 2:00 x 4 Sets
36 Double Unders
9 Toe to Bar
Rest 2:00
Every 2:00 x 4 Sets
150m Run
8 Box Jump Overs
Box: 24/20”
—-
Level 1:
Every 2:00 x 4 Sets
8/6 Calorie Row
6 Line Facing Burpees
Rest 2:00
Every 2:00 x 4 Sets
60 Single Unders
12 Hanging Knee Raises
Rest 2:00
Every 2:00 x 4 Sets
100m run
7 Box Jump Overs
Box: 24/20”
—-
Masters 55+:
Every 2:00 x 4 Sets
10/7 Calorie Row
7 Line Facing Burpees
Rest 2:00
Every 2:00 x 4 Sets
36 Double Unders
9 Toe to Bar
Rest 2:00
Every 2:00 x 4 Sets
200m Run
8 Box Jump Overs
Box: 24/20”
—
Competitor / Rx+:
Every 2:00 x 4 Sets
15/10 Calorie Bike
10 Line Facing Burpees
Rest 2:00
Every 2:00 x 4 Sets
60 Double Unders
15 Toe to Bar
Rest 2:00
Every 2:00 x 4 Sets
15/12 Calorie Bike
10 Box Jump Overs
Box: 24/20”
—-
Big Class Option
As prescribed. Start athletes on 1:00 Delay if necessary to have multiple people on stations
—-
Travel / Hotel / Limited Equipment
Every 2:00 x 4 Sets
6 Shuttle Runs
9 Line Facing Burpees
Rest 2:00
Every 2:00 x 4 Sets
48 Double Unders
12 Toe to Bar
Rest 2:00
Every 2:00 x 4 Sets
15 V-Ups
9 Bench Jump Overs
Mobility
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (Checkmark)
For Quality:
5 Sets
:45 Ring Plank
10/10 Single Leg Barbell Hip Thrust
Pick a load for the barbell hip thrust that allows you to maintain a good tempo and a brief pause at the top of each rep.