WOD – Wed, Feb 5
Announcements
✨ PUSH-UP JANUARY CHALLENGE – FINAL WEEK!!
Rx: 2500. // S: 1500
https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing
🔗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
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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
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For Time Triplet: Power Snatch + Pull-Ups + Burpee Box Jumps
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- Sunday: Midline Conditioning
- 20:00 AMRAP: Triplet of Row + Abmat Sit-Ups + Dual Dumbbell Push Press
CrossFit East River – WOD
“Gin and Tonic” (AMRAP – Rounds and Reps)
18:00 AMRAP
3 Ring Muscle-Ups
6 Power Cleans 135/95lb, 61/43kg
9 Lateral Burpees over the Barbell
Score = Rounds + Reps
Goal: 7-11 Rounds
Primary Objective: Consistent Pacing Round to Round
Secondary Objective: Unbroken Movements with a special focus on the Ring Muscle-Ups for those that have them.
Stimulus: High Skill
RPE: 8.5/10
[Gin and Tonic: Levels] (AMRAP – Rounds and Reps)
Level 2:
18:00 AMRAP
3 Strict Pull-Ups
3 Strict Ring Dips
6 Power Cleans 115/75lb, 52/34kg
9 Lateral Burpees over the Barbell
—-
Level 1:
18:00 AMRAP
5 Ring Rows
5 Push-Ups
6 Hang Power Cleans 75/55lb, 34/25kg
6 Lateral Burpees over the Barbell
—-
Competitor / Rx+:
18:00 AMRAP
6/5 Ring Muscle-Ups
6 Power Cleans 185/125lb, 84/57kg
9 Lateral Burpees over the Barbell
Score = Rounds + Reps
—
Masters 55+:
18:00 AMRAP
3 Strict Pull-Ups
3 Strict Ring Dips
6 Power Cleans 95/65lb, 43/30kg
9 Lateral Burpees over the Barbell
—-
Big Class:
As prescribed
—-
Travel / Hotel Gym:
18:00 AMRAP
3 Strict Pull-Ups
3 Strict Dips
6 Dual Power Cleans
9 Lateral Burpees over the Dumbbells
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Optional Accessories (Checkmark)
Part A)
Strict False Grip Ring Pull-Ups
6 x 3 @ 31×2
3 – Second Negative
1 – Second Pause in Bottom
X – Explosive Pull
2 – Second Hold at Top
Maintaining a proper false grip and tempo is first and foremost here today. Add banded assistance as needed or move to False Grip Ring Rows.
Part B)
3-4 Sets: For Quality
10-15 Barbell Reverse Bicep Curls
15 Weighted Hip Extensions
30 second Sorenson Hold