WOD – Thu, Jan 30
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
CrossFit East River – WOD
“Raticate” (10 Rounds for time)
Every 3:00 minutes x 10 Sets
Station 1:
200m Run or 250/200m Row
15 Burpees
Station 2:
20/16 Calorie Row
5 Wall Walks
—
“Raticate” is a high-intensity interval workout that alternates between two stations every 3 minutes for 10 sets. Each station combines cardio and bodyweight movements, requiring athletes to move efficiently while managing fatigue. The goal is to complete the work within the 3-minute window, leaving time for recovery before the next round.
Goal: Maintain 1:45 – 2:15 / Set
Primary Objective : Complete each working segment by 2:30 on the clock
Secondary Objective: Maintain consistent paces across all sets. Work hard to maintain a good quality pace that helps you avoid drop off in the later rounds here.
[Raticate: Levels] (10 Rounds for time)
Level 2:
Every 3:00 minutes x 10 Sets
Station 1:
200m Run o5 250/200m Row
12 Burpees
Station 2:
18/14 Calorie Row
4 Wall Walks
—
Level 1:
Every 3:00 minutes x 10 Sets
Station 1:
200m Run or 250/200m row
10 Burpees
Station 2:
15/12 Calorie Row
3 Wall Walks to 30’’ Off the Wall
—-
Competitor / Rx+:
Every 3:00 minutes x 10 Sets
Station 1:
200m Run
20 Burpees
Station 2:
25/20 Calorie Row
5 Wall Walks
—
Masters 55+:
Every 3:00 minutes x 10 Sets
Station 1:
200m Run
12 Burpees
Station 2:
18/14 Calorie Row
3 Wall Walks
—
Big Class:
Starting on Different Stations and if needed have athletes start on a 1:30 Delay to allow for staggered start on the rowers.
—
Travel / Hotel Gym:
Sub 200m Run for Row
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)
3-4 Sets: For Quality
15 Weighted Hip Extensions
:30 second Sorenson Hold
:15-:30 second GHD Supine Hold