WOD – Sun, Oct 20

October 20, 2024Uncategorized

Announcements

🎃 Halloween WOD 👻

Saturday 26th!
Where something… different…costumes get – 2 mins on workout time!

CrossFit East River – WOD

Warm-Up

8:00 minutes for Quality

15 Banded Pull Aparts

10 Reps / Each Bent Over A-T-Y-W with light weight plates

10 Glute Bridges w/ 2 sec Pause

5/5 Rotational Ring Rows

Then spend 5-8 minutes warming up specific movements and getting set-up for the workout.

“Here is Sub Zero, Now Plain Zero” (Checkmark)

Every 2:00 x 5 Sets

10 Bench Press @ 60%

Rest 2:00

Every 2:00 x 5 Sets

10 Strict Pull-Ups

*Add loads if you can do more than 10 unbroken, add band if you can’t

Rest 2:00

Every 2:00 x 5 Sets

10 Barbell Bent Row

10 Glute Bridge Dumbbell Pull-Overs

Load: Choice, Unbroken
Primary Objective: Complete all working sets unbroken for each movement

Secondary Objective: Finish feeling comfortably swole

Stimulus: Hypertrophy / Bodybuilding

RPE: 6/10

For Big Class:

Substitute Floor Press for Bench Press

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:

Part A)

3 Sets, For Quality

1:00 minute Weighted Forearm Plank

:30 second Hollow Hold

:30/:30 second Side Plank

Part B)

4:00 Tabata (:20 on/:10 off)

– Single Arm Gun Rack YoYo , Light Load

*4 sets per arm