WOD – Sat, Feb 8
Announcements
✨ PUSH-UP JANUARY CHALLENGE – FINAL WEEK!!
Rx: 2500. // S: 1500
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
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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
-
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
“Manhattan” (Time)
2 Person Team
For Time: Waterfall
27 Power Snatch
24 Pull-Ups
21 Box Jumps
21 Power Snatch
18 Pull-Ups
15 Box Jumps
Rest 3:00 minutes
21 Power Snatch
18 Pull-Ups
15 Box Jumps
15 Power Snatch
12 Pull-Ups
9 Box Jumps
Barbell Load: 75/55lb, 34/25kg
Box Height: 24/20”
Score = Total Time to Completion from when partner 1 starts Power Snatch and partner 2 finishes last set of Box Jumps
—
Goal: 18:00 – 22:00
Time Cap: 25 minutes
Stimulus: Barbell Cycling / Grip Endurance / Full Body Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set of Box Jumps in under 2:00 minutes
Secondary Objective: Maintain big sets on the barbell of 8+ reps each set
[Manhattan: Levels] (Time)
Level 2:
2 Person Team
For Time: Waterfall
24 Power Snatch
21 Pull-Ups
18 Burpee Box Jump Overs
18 Power Snatch
15 Pull-Ups
12 Burpee Box Jump Overs
Rest 3:00 minutes
18 Power Snatch
15 Pull-Ups
12 Burpee Box Jump Overs
12 Power Snatch
9 Pull-Ups
6 Burpee Box Jump Overs
Barbell Load: 75/55lb, 34/25kg
Box Height: 24/20”
—
Level 1:
Same Rep Scheme as Level 2
Sub Hang Power Snatch / Jumping Pull-Ups / Burpee Box Step-Ups
Load: 45/35lb, 20/15kg
—
Competitor / Rx+ :
As prescribed
—
Masters 55+:
Same as Level 2
—
Big Class:
As Prescribed
—
Limited Equipment: Solo
For Time:
24-20-16-12-8
Alternating Dumbbell Snatch
20-16-12-8-4
Burpee Bench Jump Overs
12-10-8-6-4
Strict Pull-Ups
Dumbbell: 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories (Checkmark)
For Quality:
Part A)
5 Sets
1:00 Unbroken Dead Hang
10 Barbell Good Mornings, Moderate
Part B)
4 Sets
10/10 Single Arm Dumbbell Bent Over Rows
10-15 Ring Bicep Curls , Moderate
The dead hang must be unbroken, add assistance as needed. Use a load for the curls and overhead extensions where the last 2-3 reps are tough.