WOD – Tue, Jan 28
Announcements
✨ PUSH-UP JANUARY CHALLENGE – FINAL WEEK!!
Rx: 2500. // S: 1500
https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing
Week Overview:
- Monday: Battery Work
- 21:00 EMOM Couplet of Burpee Box Jump Overs + Clean Complex (Clean + Hang Clean)
- Tuesday: Cyclical Upper Body Interference
- BMU + Alt DB Snatch + Push-Up, Toe to Bar + Push Press + Cal Row
- Wednesday: Absolute Leg Strength
- Back Squat Absolute Strength (Heavy 3s)
- 8:00 AMRAP Leg Stamina Triplet: DB Power Cleans + DB Reverse Lunges + Double Unders
- Thursday: Aerobic/Bodyweight Focus
- Run + Burpees, Row + Wall Walk
- Friday: Olympic Lifting and Sprint Chipper Tester
- Snatch Pull + Snatch
- Wall Balls + Chest to Bar Pull-Ups + Power Snatch
- Saturday: Upper Body Push / Lower Body Pull
- 3 Person Team Style Max Rep EMOM Triplet: Bench + Deadlift + Cal Bike
- Sunday: Full Body Pure CrossFit Pump
- Out and Back Intervals : HSPU + DB Step-Ups + Renegade Rows + Double Unders
🔗Friday Night Schedule Shift – Poll LINK
We are thinking about offering more on Friday’s and we want your opinion!
Click the above link and let us know!
CrossFit East River – WOD
“Charizard” (4 Rounds for reps)
4 Sets x 5:00 AMRAP / 2:30 Rest
Alternating Stations
Station 1:
3 Bar Muscle-Ups
6 Alternating Dumbbell Snatch
9 Push-Ups
Station 2:
6 Toe to Bar
9 Push Press
10/8 Calorie Row
Dumbbell: 50/35lb, 22.5/15kg
Barbell: 95/65lb, 43/30kg
–
Goal : 2-3 Rounds / 5:00 AMRAP
Stimulus: Upper Body / Gymnastics Density
RPE : 8/10
Focus on sustained cyclical output at a high intensity, but with pacing always being in the back of your head and power output staying consistent throughout.
Primary Objective: Develop stamina and capacity for mixed gymnastics, barbell cycling, and machine work while sustaining quality movement under fatigue.
Secondary Objective : Build proficiency in transitions and maintain steady pacing throughout both stations, minimizing unnecessary rest.
[Charizard: Levels] (4 Rounds for reps)
Level 2:
4 Sets x 5:00 AMRAP / 2:30 Rest
Alternating Stations
Station 1:
3 Burpee Pull-Ups
6 Alternating Dumbbell Snatch
9 Push-Ups
Station 2:
6 Toe to Bar
9 Push Press
10/8 Calorie Row
Dumbbell: 35/25lb, 15/12kg
Barbell: 75/55lb, 34/25kg
—
Level 1:
4 Sets x 5:00 AMRAP / 2:30 Rest
Alternating Stations
Station 1:
3 Burpee Jumping Pull-Ups
6 Alternating Dumbbell Hang Snatch
9 Elevated Push-Ups
Station 2:
6 Knees to Chest
9 Push Press
9/7 Calorie Echo Bike or 10/8 Calorie Bike Erg
Dumbbell: 30/20lb, 14/9kg
Barbell: 45/35lb, 20/15kg
—
Competitor / Rx+:
4 Sets x 5:00 AMRAP / 2:30 Rest
Alternating Stations
Station 1:
6 Bar Muscle-Ups
6 Alternating Dumbbell Snatch
9 Push-Ups
Station 2:
9 Toe to Bar
9 Push Press
9/7 Calorie Echo Bike or 10/8 Calorie Bike Erg
Dumbbell: 70/50lb, 32/25kg
Barbell: 115/75lb, 52/34kg
—
Masters 55+:
Same as Level 2
—
Big Class:
Start athletes on different stations and start each athlete on different movements. This should allow for better flow and even if there is a slight break here for a little rest before the bike, everything should flow well.
—
Travel / Hotel Gym:
4 Sets x 5:00 AMRAP / 2:30 Rest
Alternating Stations
Station 1:
3 Burpee Pull-Ups
6 Alternating Dumbbell Snatch
9 Push-Ups
Station 2:
3 Shuttle Runs (25/25ft, 7.5/7.5m)
6 Toe to Bar
9 Dumbbell Push Press
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)
3-4 Sets: For Quality
5 Strict Tempo Pull-Ups (31×1 Tempo)
15 Banded Face Pulls
50/50ft (15/15m) Single Kettlebell Bottoms Up Waiters Walk