WOD – Wed, Jan 15

January 15, 2025Uncategorized

CrossFit East River – WOD

Warm-up

2-3 Sets, For Quality

:30 Seconds Jump Rope Practice

6 /6 Half Kneeling KB Windmi ll

12 Alternating Single Arm Kettlebell Swings

6/6 Single Arm Ring Row s

10 Ring V-Out s

“Hide The Anger, Practice Smiling in the Mirror” (5 Rounds for time)

For Time:

Every 3:00 x 5 Sets

50 Double Unders

8/8 Kettlebell Hang Snatch

5/4 Ring Muscle Ups

Kettlebell: 53/35lb, 24/16kg
Goal: 1:30-2:15/ Set

Score: Average Interval Time

Stimulus: Upper Body Interference

RPE : 7/10

This workout today should feel more like a skill capacity session that builds on the last Ring Muscle-Up session like this where we just had American Kettlebell Swings and Ring Muscle-Ups.

Primary Objective : Achieve each set in under 2:15

Secondary Objective : Unbroken Ring Muscle-Ups

[Hide the Anger, Practice Smiling in the Mirror: Levels] (5 Rounds for time)

Level 2:

50 Double Unders

8/8 Kettlebell Hang Snatch

5 Strict Pull-Ups

5 Strict Ring Dips

Kettlebell: 44/26lb, 20/12kg

—-

Level 1:

50 Double Unders

8/8 Single Arm Dumbbell Hang Snatch

6 Ring Rows

6 Push-Ups

Dumbbell: 25/15lb, 12/7kg

—-

Competitor / Rx+:

50ft/15m Handstand Walk

8/8 Kettlebell Hang Snatch

5/4 Ring Muscle Ups

Kettlebell: 32/24kg

—

Masters 55+:

50 Double Unders

8/8 Kettlebell Hang Snatch

5 Strict Pull-Ups

5 Strict Ring Dips

Kettlebell: 44/26lb, 20/12kg

—-

Big Class:

As prescribed

—-

Travel / Hotel Gym:

For Time:

Every 3:00 x 5 Sets

50 Double Unders

8/8 Dumbbell Hang Snatch

5 Strict Pull-Ups

5 Strict Dips

Dumbbell: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #2

1:00 Childs 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

Optional Accessories (Checkmark)

For Quality:

12:00 EMOM:

Minute 1 – 10-12 Dumbbell Bench Press

Minute 2 – 6/6 Single Arm Kettlebell/Dumbbell Row, Heavy