WOD – Sat, Feb 1
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!
🎽The Open is here – Shirt order
– Pick size and style
🔗https://forms.gle/D4WY6D8bjByboneP6
- Monday: Leg Stamina EMOM
- 20:00 EMOM: Row + American Kettlebell Swings + Row + Front Rack Step-Ups + Rest
- Tuesday:
- Front Squat + Split Jerk Complex
-
Triplet of Double Unders + Dumbbell Thrusters + Toes to Bar
- Wednesday: Classic CrossFit Triplet / Gymnastics Skills
- Ring Muscle-Up Progressions
-
18:00 AMRAP : Ring Muscle-Ups + Power Cleans + Bar Facing Burpees
- Thursday: Upper Body Pressing Emphasis
- Bench Press 8-8-6-6-Max
-
Strength Focused EMOM: Wall Walk/WFHSPU + Chest Supported Dual Dumbbell Rows + Hollow Hold + Single Arm OH Carry
- Friday: Absolute Leg Strength + Leg Stamina Conditioning
- Back Squat: Heavy 3 Reps
-
For Time: Run + OHS + Run + Front Squat + Run + Back Squat
- Saturday: Partner Waterfall Workout
-
For Time Triplet: Power Snatch + Pull-Ups + Burpee Box Jumps
-
- Sunday: Midline Conditioning
- 20:00 AMRAP: Triplet of Row + Abmat Sit-Ups + Dual Dumbbell Push Press
CrossFit East River – WOD
“Wartortle” (5 Rounds for reps)
In Teams of 3: Rotating Stations
5 Sets:
1:00 @ Each Station
Station 1: Max Bench Press 135/85lb, 60/40kg
Station 2: Max Deadlift 225/155lb, 102/70kg
Station 3: Max Calorie Bike Or Row
Station 4: Rest
—
Time Domain:
Main Working Time: 20:00 (1:00 per station x 5 sets)
Stimulus: Muscular Strength, Power Output, and Conditioning
RPE: 8/10
Primary Objective: Each athlete maintains consistent reps/calories across all sets.
Secondary Objective: Focus on proper form and safe execution under fatigue.
[Wartortle: Levels] (5 Rounds for reps)
Level 2:
In Teams of 3: Rotating Stations
5 Sets:
1:00 @ Each Station
Station 1: Max Bench Press 95/65lb, 43/30kg
Station 2: Max Deadlift 185/125lb, 84/57kg
Station 3: Max Calorie Bike or Row
Station 4: Rest
—
Level 1:
In Teams of 3: Rotating Stations
5 Sets:
1:00 @ Each Station
Station 1: Max Bench Press @ 50-55% of 1RM
Station 2: Max Deadlifts @ 55-60% of 1RM
Station 3: Max Calorie Bike*
Station 4: Rest
*Bike = Any Bike Today.
—
Competitor / Rx+ :
As prescribed
—
Limited Equipment: Solo
5 Sets:
1:00 @ Each Station
Station 1: Max Dumbbell Bench Press
Station 2: Max Dumbbell Deadlift
Station 3: Max Effort Stationary Bike or Shuttle Run
Station 4: Rest
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)
3 Sets: For Quality
10-12 Dumbbell Chest Flys
10-12 Dumbbell Hex Press
10-12 Ring Hamstring Curls