WOD – Tue, Dec 2

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

–

:20 Alternating Arm Swings

:20 Back Slaps

5/5 World’s Greatest Stretch

10 Down Dog Toe Touch

:15/:!5 Single Arm Plank

10 Bear Plank Shoulder Taps

:15 Hollow Hold

:15 Arch Hold

–

:30 Jump Rope

25ft (7.5m) Inchworm Walk-Out

:15 Active Hang + :15 Dead-Hang

10 Hollow Rocks

10 Arch Rocks

1 Wall Walk + :15 Nose to Wall Handstand Hold

Specific Prep (Checkmark)

:30 Jump Rope (Single or Doubles)

8/8 Single Arm Dumbbell Deadlifts (Center of Body, Between the Feet)

6 Alternating Dumbbell Hang Snatch

10 Bar Kip Swings

6-8 Ring Rows

2 Wall Walks, Practicing Down Dog, then feet and move up the wall (Think Practice Cadence and Speed)

–

2 Sets

:30 Jump Rope (Single or Doubles)

8 Alternating Dumbbell Snatch (Building to Working Loads)

10 Bar Kip Swings + 4 Strict Pull-Ups or 6-8 Ring Rows

2 Wall Walks, Practicing Down Dog, then feet and move up the wall (Think Practice Cadence and Speed)

–

then move into Bar Muscle-Up Progressions / Drills

Gymnastics Skill (Checkmark)

Skill Progressions : Bar Muscle-Ups

Spend 10-15 minutes Practicing Drills and Progressions
– Jumping Kip and Pull to Hips

– Banded Bar Muscle-Ups

– Box Bar Muscle-Up

– Bar Muscle-Up Hip Drive Drill

Focus on going into these progressions with the goals of progressing from the basic bar kip swing, to a more dynamic hip pop and drive the bar to the hips, before progressing to the more advanced Bar Muscle-Up Drills.

“Skyline Crit” (AMRAP – Rounds and Reps)

20:00 AMRAP

2 Wall Walk

4 Bar Muscle-Ups

8 Alternating Dumbbell Snatch

32 Double Unders

Dumbbell: 70/50lb, 32/24kg
Score = Rounds & Reps

Goal: ~ 10 Rounds +/- 10-15 reps

Primary Objective: Maintain consistent pacing across all rounds with the goal of keeping rounds close to 2 minutes

Secondary Objective: Keep transitions tight and avoid missing reps on gymnastics

[Skyline Crit: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)

Level 2:

2 Wall Walks

4 Burpee Chest-to-Bar Pull-Ups

8 Alternating Dumbbell Snatch

32 Double Unders

Dumbbell: 50/35lb, 22.5/15kg

—

Level 1:

20:00 AMRAP

2 Wall Walk Progressions

(Box Wall Walks + :5 Hold)

4 Burpee Jumping Pull-Ups