WOD – Tue, Oct 8
Announcements
Monday: Segmented Deadlift + Vertical Jump
500m Row Time Trial
Tuesday
Triplet: Burpee Bar Muscle-Ups + Box Jump Overs + Single Arm Dumbbell Clean and Jerk
Wednesday
3RM Front Squat
Triplet: Run + Front Squat + Wall Walk + Run
Thursday
Tempo Strict Press
Turkish Get-Ups + GHD Sit-Ups + Push-Ups + Paloff Press
Friday
Power Snatch Cycling
Row + Power Snatch + Lateral Burpees + Strict Pull-Ups
Saturday
Touches on Toe to Bar and Dumbbell Bench Press Technique
Chipper: Double Undrers + Dumbbell Bench Press + Toe to Bar + Wall Balls
Sunday
Run + Row , Run + Ski, Run + Bike
CrossFit East River – WOD
Warm-Up
3:00 Cardio Choice
—
3 Burpee Bar Touch
6 Scapular Pull-Ups
6/6 Single Arm Ring Rows
8 Alternating Box Step-Ups
6/6 Single Arm Dumbbell Upright Row
6/6 Single Arm Dumbbell Push Press
—
3 Burpee Pull-Ups
6 Bar Kip Swings
3 Tall Box Jumps
6/6 Single Arm Dumbbell Cleans
6/6 Single Arm Dumbbell Push Jerk
—
3 Burpee Chest to Bar
6 Box Jump Overs
6 Alternating Dumbbell Clean and Jerk
#TEAMPRVN Tuesday Workout
“Burned At Both Ends” (2 Rounds for reps)
For Reps:
2 Sets
8:00 AMRAP
2-4-6-8…
Burpee Bar Muscle Up
Box Jump Overs
Alt. Dumbbell Clean & Jerk
-4:00 rest b/t sets-
*You will start fresh from the beginning on set 2.
Box: 24/20”
Dumbbell: 50/35lb, 22.5/15kg
—
Goal: 4-6 Rounds
Score: Total Reps
RPE: 8/10
Primary Objective: Consistent Burpee Muscle Up Pace
Secondary Objective: Unbroken Dumbbell Clean & Jerk
For ease of scoring:
Finish 8s = 60
Finish 10s = 90
Finish 12s = 126
[Burned at Both Ends: Levels] (2 Rounds for reps)
Level 3-: 1-2-3-4-5 Burpee Bar Muscle Ups
Level 2: Burpee Chest to Bar Pull-Ups
—-
Level 1:
Burpee Jumping Pull-Ups
Alternating Box Step-Ups
Dumbbell: 30/20lb, 14/9kg
—-
Masters 55+:
For Reps:
2 Sets
8:00 AMRAP
1-2-3-4..
Burpee Bar Muscle Up
2-4-6-8…
Box Jump Overs
Alt. Dumbbell Clean & Jerk
-4:00 rest b/t sets-
*You will start fresh from the beginning on set 2.
Box: 24/20”
Dumbbell: 35/25lb, 15/12kg
—
Competitor / Rx+:
Box: 30/24’’
Dumbbell: 70/50lb, 32/22.5kg
—-
Big Class Option
As prescribed, start athletes on different stations to allow space on rig and boxes
—-
Travel / Hotel / Limited Equipment
For Reps:
2 Sets
8:00 AMRAP
2-4-6-8…
Burpee Pull-Up
Bench or Box Jump Overs
Alt. Dumbbell Clean & Jerk
-4:00 rest b/t sets-
*You will start fresh from the beginning on set 2.
Dumbbell: 50/35lb, 22.5/15kg
Optional Accessories (Checkmark)
5 Sets, For Quality
:20 second Supinated Chin Over Bar Hold
100ft (30m) Bearhug Sandbag Carry
8-10 Dumbbell Hammer Curls @ 3030 Tempo
-rest 1:00 b/t sets-
Load: Choice
Pick a load for today where you can perform the work unbroken
If you don’t have access to a sandbag, perform a dual kettlebell front rack carry at a heavy
load.
Mobility
PRVN Recovery #2
1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations