WOD – Thu, Feb 6

February 6, 2025Uncategorized

Announcements

✨ PUSH-UP JANUARY CHALLENGE – FINAL WEEK!!

Rx: 2500. // S: 1500

Google Doc Tracking Link:

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
- 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

Bench Press (Every 2:30 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%)

% is of your 1RM Bench Press

We are looking to build volume here, good positions and build to a good challenging set on the Bench Press @ 80%. Look for the goal to be between 7-12 Reps.

“Cosmo” (Checkmark)

15:00 minute EMOM

minute 1: 2 Sets x (1 Wall Walk + 2-3 Wall Facing Handstand Push-Ups)

minute 2: 10-12 Chest Supported Dual Dumbbell Rows

minute 3: :20-:30 second Hollow Hold

minute 4: 50/50ft (15/15m) Single Arm Overhead Carry

minute 5: Rest

Choice on Loads Today
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Primary Objective : Complete each working set under control within the minute.

Secondary Objective: Consistent movements and positions throughout the workout.

Stimulus: Functional Strength and Stability

RPE: 6/10

[Cosmo: Levels] (Checkmark)

Level 2

1 Wall Walk + 1 Handstand Push-Up to 20 inches off the wall

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Level 1:

Sub Box Pike Wall Walk + Handstand Push-Up

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Competitor / Rx+:

Day Off

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Masters 55+:

1 Wall Walk + 1 Handstand Push-Up to 20 inches off the wall

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Big Class:

As prescribed, starting on different stations

—-

Travel / Hotel Gym:

As prescribed

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Optional Accessories

4 Sets: For Quality

10-12 Standing Rotational Slam Balls

4-6 Ring Dip @ 32×3 Tempo

8-10 Ring V-Outs

Rest as needed b/t sets and exercises

The tempo for the Ring Dip = 3 count lower, 2 count pause, explosive press, 3 count at support