WOD – Fri, Feb 7

February 7, 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

🎽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

Back Squat (Take 12:00 minutes to Establish a Heavy 5 Rep for the Day)

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The goal is to build to around 8 RPE , so leaving some room in the tank for a little more in a couple weeks. Those really feeling it today, push it and get a new 5RM, but we are looking for our peak to come in a couple weeks down the line.

Conditioning Specific Primer (2-3 minutes)

:15 second Line Hops

3 Overhead Squats

:15 second Line Hops

3 Front Squats

:15 second Line Hops

3 Back Squats

“Dark ‘n Stormy” (Time)

For Time:

400m Run

20 Overhead Squats

400m Run

25 Front Squats

400m Run

30 Back Squats

Barbell: 115/75lb, (52/34kg)
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Goal: 11:00 – 15:00

Time Cap: 15:00

RPE: 9/10

Stimulus: Squat Stamina and Running Capacity

Primary Objective: Go Big On Squats

Secondary Objective : Consistent Run Paces

[Dark and Stormy: Levels] (Time)

Level 2:

Barbell: 95/65lb, 61/43kg

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Level 1:

For Time:

400m Run

20 Front Squats

400m Run

25 Back Squats

400m Run

30 Goblet Squats

Barbell: 65/45lb, 30/20kg

Kettlebell: 53/35lb, 24/16kg

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Competitor / Rx+ :

Barbell: 135/95lb, 61/43kg

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Masters 55+:

Barbell: 75/55lb, 34/25kg

Consider subbing Overhead Lunges for Mobility

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Big Class:

As prescribed

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Limited Equipment

For Time:

400m Run

20 Single Arm Overhead Squats

400m Run

25 Dual Dumbbell Front Squats

400m Run

30 Goblet Squats

Dumbbell: 50/35lb, 22.5/15kg

Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories

3-4 Sets: For Quality

10/10 Half Kneeling Paloff Press with Rotation

10-12 Reverse Nordic Curls

100ft (30m) Reverse Sled Drag