Announcements
πͺ π Pump Sesh Paused For The Summer:
- Will have one here and there
Male Female Partner SUMMER COMP – REGISTRATION LINK
- Saturday Sept 21.
- Social / BBQ with Bar Cabinet (next door)
- Male / Female Partners (let us know if interested but don’t have a partner)
- $40 person (for prizes, coffee, social, and coaches)
CrossFit East River – WOD
Warm-Up
10:00 AMRAP, For Quality
20 Bear Plank Shoulder Taps
5 Single Arm Kettlebell Push Press (Right)
50ft (15m) Bottoms Up Kettlebell Waiters Walk
5 Single Arm Kettlebell Push Press (Left)
50ft (15m) Bottoms Up Kettlebell Waiters Walk
10 Alternating Box Step-Ups
5 Box Jumps
Jerk Complex (5 Rounds for weight)
Every 2:00 x 5 Sets
2 Push Jerks + 2 Split Jerks @ 75% of 1RM
–
% Based on 1RM Push Jerk
Record Working Weight
*From the Rack
“Day of the Dog” (Time)
For Time
5 Rounds for Time
21 Air Squats
12 Ring Push-Ups
9 Box Jump Overs
Box: 24”/20”
Rings: 6 inch off floor
Score: Time
Goal: 8:00-12:00
Time Cap: 15:00
Stimulus: Bodyweight Muscular Stamina
RPE: 8/10
Primary Objective: Consistent paced rounds
Secondary Objective: Complete the workout in sub 10 minutes or 2:00 per round
[Day of the Dog: Levels] (Time)
Level 2
For Time
5 Rounds for Time
21 Air Squats
12 Ring Push-Ups
9 Box Jump Overs
Box: 24”/20”
Rings: 12 inch off floor
—-
Level 1:
For Time
5 Rounds for Time
18 Air Squats
12 Ring Push-Ups
10 Alternating Box Step-Ups
Box: 24”/20”
Rings: Hip Height, Body Angle at 45 degrees
—-
Masters 55+:
For Time
5 Rounds for Time
21 Air Squats
12 Ring Push-Ups
9 Box Jump Overs
Box: 24”/20”
Rings: 12 inch off floor
—
Competitor / Rx+:
5 Round for Time
18 Pistols
15 Ring Dips
9 Burpee Box Jump Overs
Box: 24/20”
—-
Big Class Option
For Time
5 Rounds for Time
21 Air Squats
12 Deficit Push-Ups
9 Box Jump Overs
Box: 24”/20”
—-
Travel / Hotel / Limited Equipment
For Time
5 Rounds for Time
21 Air Squats
15 Push-Ups
9 Jump Over Object
Mobility
PRVN Recovery #2
1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Optional Accessories (Checkmark)
For Quality:
12:00 EMOM
Minute 1 – 10 Dual Dumbbell Seated Arnold Press , Moderate Load
Minute 2 – 6/6 Kettlebell on Foot Leg Extensions w/ 1s Hold at Top, Moderate Load