WOD – Mon, Oct 14
Announcements
🎃 Halloween WOD 👻
- Saturday 26th!
- Where something… different…costumes get – 2 mins on workout time!
CrossFit East River – WOD
Warm-up
8:00 EMOM
Minute 1: Jump Rope
Minute 2: Inchworm Push-Ups
Minute 3: Scapular Pull-Ups + Ring Rows
Minute 4: *Barbell Complex
*Barbell Complex = 5 Romanian Deadlift + 5 Tall Muscle Cleans + 5 Front Squats
Barbell Primer
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Clean High Pull
– Power Clean
– Squat Clean
Then add loads, bar should be off the floor now
From the Floor x 2
– Clean Lift Off to Knee
– Slow Clean Pull
– Squat Clean
Then Build to working loads
Build to working loads then go through scales and drills for muscle-Ups
Gymnastics Skills and Drills
Ring Muscle-Up Drills
Negative Ring Muscle-Up Position Pause Drill
Ring Muscle-Up Swing
Banded Low Ring Muscle Up
“Stick Around” (AMRAP – Rounds and Reps)
15:00 AMRAP
70 Double Unders
5 Ring Muscle Ups
3 Squat Clean
Barbell: 205/145lb, 93/68kg
Goal Rounds + Reps: 6+ Rounds
~ 2:30 or faster/ Round
Primary Objective: Maintain Consistent pacing and strategy throughout this workout. This is not a bad workout to start off knowing you should pace conservatively at the start and keep yourself on a clock to keep things moving at a consistent pace throughout.
Secondary Objective: Unbroken Ring Muscle-Ups
Stimulus: CP Battery / Muscular Stamina
RPE: 8/10
[Stick Around: Levels] (AMRAP – Rounds and Reps)
Level 2
15:00 AMRAP
50 Double Unders
10 Pull-Ups
10 Ring Dips
3 Squat Cleans
Barbell: 155/105lb, 70/48kg
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Level 1:
15:00 AMRAP
100 Single Unders
10 Ring Rows
10 Push-Ups
5 Hang Power Cleans
5 Front Squats
Barbell: @ 70% of 1RM Clean
—-
Masters 55+:
15:00 AMRAP
45 Double Unders
3 Ring Muscle-Ups
3 Squat Cleans
Barbell: 135/95lb, 61/43kg
—
Competitor / Rx+:
15:00 AMRAP
100 Double Unders
7 Ring Muscle Ups
5 Squat Clean
Barbell: 225/155lb, 102/70kg
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Big Class Option
As prescribed
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Travel / Hotel / Limited Equipment
15:00 AMRAP
70 Double Unders
10 Pull-Ups
10 Dips
5 Dual Dumbbell Squat Cleans
Dumbbells: Challenging Load
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:
4 Sets
5/5 Banded Skater Jumps
5/5 Parallel Medicine Ball Rotational Throw
5/5 Side Plank Bird Dogs
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Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.