WOD – Thu, Oct 10
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
31×1 Tempo Strict Press (3 Rounds for weight)
Every 2:00 x 4 Sets
4 Reps @ 70%+
% Based on 1RM Strict Press
Each rep will have a 3 second negative and 1 second pause on the shoulder and 1 second pause over head
Record Working Weight
“Jenga” (Checkmark)
16:00 EMOM
minute 1: 1/1 Turkish Get-Ups
minute 2: 20 V-Ups
minute 3: 20/15 Push-Ups
minute 4: :20/:20 Pallof Press Hold
Load: 53/35lb, 24/16kg
—
Primary Objective: Complete Each Movement within each minute
Secondary Objective: Complete the set of GHD Sit-Ups and Push-Ups unbroken across all sets
Stimulus: Midline Stability and Muscular Stamina
RPE: 7/10
[Jenga: Levels] (Checkmark)
Level 2
16:00 EMOM
minute 1: 1/1 Turkish Get-Ups
minute 2: 20 Tucks
minute 3: 15/10 Push-Ups
minute 4: :20/:20 Pallof Press Hold
Load: 44/26lb, 20/12kg
—-
Level 1:
16:00 EMOM
minute 1: 1/1 Turkish Get-Ups
minute 2: 20 Abmat Sit-Ups
minute 3: 15/10 Elevated Push-Ups
minute 4: :20/:20 Pallof Press Hold
Load: 35/18lb, 16/8kg
—-
Masters 55+:
16:00 EMOM
minute 1: 1/1 Turkish Get-Ups
minute 2: 20 V-Ups
minute 3: 15/10 Push-Ups
minute 4: :20/:20 Pallof Press Hold
Load: 44/26lb, 20/12kg
—
Competitor / Rx+:
Day Off /Active Recovery Day
—-
Big Class Option
16:00 EMOM
minute 1: 1/1 Turkish Get-Ups
minute 2: 14 Medball Weighted Sit-Ups
minute 3: 20/15 Push-Ups
minute 4: :20/:20 Pallof Press Hold
Kettlebell: 53/35lb, 24/16kg
Wall Ball: 20/14lb, 9/6kg
—-
Travel / Hotel / Limited Equipment
16:00 EMOM
minute 1: 1/1 Turkish Get-Ups
minute 2: 14 Weighted Sit-Ups
minute 3: 20/15 Push-Ups
minute 4: :20/:20 Pallof Press Hold
Choice on Loads
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Child’s Pose
Optional Accessories (Checkmark)
3 Sets, For Quality
6-8 Incline Dumbbell Chest Fly
6-8 Glute Bridge Dumbbell Pull-Overs
15-20 Banded Tricep Press Downs
8-10 Dual Dumbbell Lateral Raise