WOD – Sun, Aug 16

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CrossFit East River – WOD

Warm-Up Flow (No Measure)

General Prep

2 x

1:00 Jump Rope

10 Banded Passthroughs

15 Banded Pull-Aparts

20 Bear Plank Shoulder Taps

10 Hollow Rocks

10 Arch Rocks

Specific Prep

2 x

:15 Dead-Hang + :15 Active Hang

8 Bar Kip Swings

6 Strict Knee Raises

:15 Tuck L-Hang

6 Tall Muscle Clean + Press

Gymnastics Skill: Bar Muscle-Up (Checkmark)

Coaching Progressions

Banded Bar Muscle-Ups

Jumping Bar Muscle-Ups

Low Bar Muscle-Up Progression

Today’s skill block is dedicated time to develop bar muscle-up mechanics for every athlete in the room. The progressions are not just for beginners: banded and jumping variations give athletes a feel for the timing of the transition, and the low bar progression lets everyone drill the pull-to-push with load support before taking it to full height. Coaching attention should land on the hip drive initiating the pull, the aggressive chest-over-bar transition, and a strong lockout at the top. Athletes who already have bar muscle-ups should use this time to work on cycling efficiency and consistent kip timing rather than chasing singles. Keep everyone purposeful, every rep has a point, and every athlete should leave this block more confident in the movement than when they arrived.

Bar Muscle-Up Tips : Drive the hips aggressively into the bar, keep the kip tight and controlled, and commit to the push-away at the top rather than hanging in the transition. Athletes who stall in the transition are typically pulling too late or not using the hip drive to initiate. Prioritize one clean rep over multiple sloppy attempts.

Modifications:

Spend the full block on banded or jumping variations from a lower bar, focusing on the transition mechanics and push-away.

Primer (No Measure)

2-3 Sets, Building to Working Weights:

3 Power Cleans and Push Jerks

2 Bar Muscle-Ups or 4 Chest-to-Bar Pull-Ups / Pull-Ups / Ring Rows

9/7 Calorie Echo Bike

Use this to confirm barbell load, bar muscle-up approach and set size, and bike pace before “Walk-Off” begins.

“Walk-Off” (2 Rounds for calories)

Every 10:00 x 2 Sets

7-5-3

Bar Muscle-Ups

Clean and Jerks

Directly Into:

40/30 Calorie Echo Bike

Barbell: 115/75lb (52/34kg)
Score = Total Calories

Goals: Complete both sets with time remaining for a quality bike effort

Stimulus: Upper Body Interference / Density

RPE: 8.5/10

Primary Objective: Consistent, unbroken or minimally broken sets on the bar muscle-ups and clean and jerks across both windows.

Secondary Objective: Finish each set with a hard, committed push on the bike rather than coasting through the calories.

[Walk-Off: Levels] (2 Rounds for calories)

Level 2:

Every 10:00 x 2 Sets

12-9-7 Chest-to-Bar Pull-Ups

7-5-3 Clean and Jerks

40/30 Calorie Echo Bike

Barbell: 95/65lb (43/30kg)

Level 1:

Every 10:00 x 2 Sets

7-5-3 Pull-Ups or Ring Rows

7-5-3 Clean and Jerks

30/20 Calorie Echo Bike

Barbell: 65/45lb (30/20kg)

Masters 55+:

Every 10:00 x 2 Sets

12-9-7 Pull-Ups

7-5-3 Clean and Jerks

30/20 Calorie Echo Bike

Barbell: 75/55lb (34/25kg)
Competitor:

Every 10:00 x 2 Sets

8-6-4

Bar Muscle-Ups

Clean and Jerks

50/40 Calorie Echo Bike

Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:

Every 10:00 x 2 Sets

12-9-7

Strict Pull-Ups

Dumbbell Clean and Jerks

40/30 Calorie Bike or 500/400m Row

Dumbbells: 50/35lb (22.5/16kg)

PRVN Reset (No Measure)

For Quality:

3 Sets

8 x Prone Swimmers

1:00 Adductor Rock Back / side

1:00 Frog Pose

Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.

Optional Accessories (Checkmark)

For Quality:

4 Sets:

15 Tall Kneeling Straight Arm Banded Lat Pull Down

10 Dual Dumbbell Zottman Curl