Today's WOD

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

MF SUMMER COMP REGISTRATION LINK

CrossFit East River – WOD

Warm-Up

1:00 Cardio Choice

:30/:30 second Couch Stretch

1:00 Elevated Prayer Stretch

—

3 Sets, For Quality

7/7 Kettlebell Windmill

7/7 Kettlebell Halo

10 Alternating Single Arm Kettlebell Swings

2 Wall Walks + 10 second Nose to Wall Handstand Hold

Gladiator (5 Rounds for weight)

Every 5:00 x 5 Sets

8 Strict Handstand Push-Ups*

12 Barbell Bent Over Row

100ft (30m) Dual Kettlebell Front Rack Carry

Load: Choice

*Add a deficit if you are able.
—

Goal: Complete Each set in under 3:00 minutes

Primary Objective: Complete each set at the heaviest load and deficit as possible

Secondary Objective: Complete each set unbroken

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessory Conditioning (5 Rounds for time)

Ski Erg Sprints

Every 2:00 x 5 Sets

10/7 Calorie Sprint

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

MF SUMMER COMP REGISTRATION LINK

CrossFit East River – WOD

Warm-Up

2 Sets, Rotating Stations (6:00)

30 seconds on / 15 second Transition

– Squat to T-Spine Rotation

– Hollow to Arch Rolls

– 15 second Dead-Hang + 15 second Active Hang

– 1 and 1/4 Air Squats

Are You Not Entertained? (AMRAP – Rounds and Reps)

20:00 AMRAP

50 Wall Balls @ 20/14lb, 9/6kg

10 Bar Muscle-Ups

50 Abmat Sit-Ups

Wall Balls = Partner Holds Handstand

Bar Muscle-Ups = Split

Abmat Sit-Ups = Synchro
—

Goal: 4+ Rounds

Primary Objective: Complete the workload as evenly as possible

Secondary Objective: Complete each round in under 6:00

[Are You Not Entertained? : Levels] (AMRAP – Rounds and Reps)

Level 2

20:00 AMRAP

50 Wall Balls

15 Burpee Pull-Up

50 Abmat Sit-Ups

Wall Balls 20/14lb, 9/6kg = Partner Holds Handstand

Burpee Pull-Ups = Split

Abmat Sit-Ups = Synchro

—-

Level 1:

20:00 AMRAP

30 Wall Balls

10 Burpee Jumping Pull-Up

30 Abmat Sit-Ups

Wall Balls 14/10lb, 6/4kg = Partner Holds Plank

Burpee Jumping Pull-Ups = Split

Abmat Sit-Ups = Synchro

—-

Masters 55+:

20:00 AMRAP

50 Wall Balls

15 Burpee Pull-Up

50 Abmat Sit-Ups

Wall Balls 20/14lb, 9/6kg = Partner Holds Handstand

Burpee Pull-Ups = Split

Abmat Sit-Ups = Synchro

—

Competitor / Rx+:

20:00 AMRAP

50 Wall Balls

20 Bar Muscle-Ups

50 GHD Sit-Ups

Wall Balls 30/20lb, 14/9kg = Partner Holds Handstand

Bar Muscle-Ups = Split

Abmat Sit-Ups = Synchro

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment: Solo

20:00 AMRAP

50 Air Squats

10 Burpee Pull-Ups

50 GHD Sit-Ups

Mobility

PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

Optional Accessories (Checkmark)

For Quality:

15:00 EMOM

Minute 1 – 7/7 Single Leg Landmine Deadlift , Moderate Load

Minute 2 – 7/7 Single Arm Landmine Row , Moderate Load

Minute 3 – Rest

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

MF SUMMER COMP REGISTRATION LINK

CrossFit East River – WOD

Warm-Up

200-400m Group Run

—

8 minute EMOM, Rotate each minute:

Minute 1: 10m A Skips + 10m B-Skips

Minute 2: 5 Romanian Deadlifts + 5 Tall Muscle Cleans, 5 Strict Press, Empty Barbell

Minute 3: 5 Inchworm to Hollow + 10 Hollow Rocks

Minute 4: :40 Second Elevated Prayer Stretch

Specific Workout Primer

3 Sets, Progressing loads to just under weight

Hang Power Clean + Push Press

Low Hang Power Clean + Push Jerk

Power Clean + Push Jerk

Rest 1:00 b/s

3×3 Quick Singles Working up to working weights

Practicing efficiency of foot work and the catch in the dip to the drive into extension and redip underneath the barbell.

Strength and Honor (Time)

For Time:

30 Clean & Jerks

Work 3:00 On/1:00 Off

400m Run

-Max Clean & Jerks remaining time

Barbell: 185/125lbs (84/57kg)

Score = Total Running Time on the Clock
—

Goal: 14:00-19:00

Time Cap: 6 Sets / 23:00 minutes

Primary Objective: 6+ Reps per Round

Secondary Objective: Run Under 2:00

[Strength and Honor: Levels] (Time)

Level 2

Load: 155/105lb, 70/48kg

—-

Level 1:

Load: 60% of 1RM

—-

Masters 55+:

Load: 115/75lb, 52/34kg

—

Competitor / Rx+:

Load: 205/145lb, 93/66kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

Dumbbell Clean and Jerks 70/50lb, 32/22.5kg

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (No Measure)

3 Sets, For Quality

8/8 Single Arm Z-Press

10 Reverse Nordic Curls

:30 second Weighted Wall Sit

Read More

Announcements

💪 🛑 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)
• 

Monday: 3 Position Snatch
Sprint Couplet: Devils Press + Double Unders

Tuesday: Back Squat
Triplet: Pull-Ups + Thrusters + Calorie Row

Wednesday: Toe to Bar
Triplet: Row + Burpee Box Jump Overs + Toe to Bar

Thursday: Deadlifts + Bench Press
Banded Broad Jumps + Medball Chest Pass

Friday:Barbell Cycling
Couplet: Running + Clean and Jerks

Saturday
Bar Muscle-Up Progressions
Triplet: Wall Balls + Bar Muscle-Ups + Abmat Sit-Ups

Sunday
EMOM : Every 5:00 x 5 Sets
Triplet: Strict Handstand Push-Ups + Bent Over Rows + Dual Kettlebell Front Rack Carry

CrossFit East River – WOD

Echoed In Eternity (12 Rounds for weight)

Every 2:00 x 12 Sets, Alternating Stations

Station 1: 3 Deadlifts + 3 Broad Jumps

Station 2: 3 Bench Press + 5 Wall Ball Chest Press to Floor

Load @ 75-85% for Both Lifts

This will be 6 x 3 for both lifts
Record all 12 weights used (6 for Deadlift and 6 for Bench Press)

Primary Objective: Increase loads on each set

Secondary Objective: Maintaining great form as the loads increase.

[Echoed In Eternity: Travel / Limited Equipment] (12 Rounds for weight)

Every 2:00 x 12 Sets, Alternating Stations

Station 1: 8-10 Dual Dumbbell Deadlifts + 3 Broad Jumps

Station 2: 8-10 Dumbbell Bench + 5 Plyo Push-Ups

Load: Challenging Unbroken

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality:

5 Sets

6/6 Goblet Lateral Box Step Up , Moderate Load

10 Ring Push Ups

-rest as needed b/t sets-

Perform both movements at 21×0 tempo. Focus on not pushing off the ground with the non working leg on the step ups, and use a box height that puts you below parallel.
–

Tempo [A][B][C][D]

A = Eccentric

B = Position or change of direction between Eccentric And Concentric

C = Concentric

D = Position or change of direction between Concentric and Eccentric

Eccentric = Muscle Lengthening Under Tension

Concentric = Muscle Shortening Under Tension

Read More

Announcements

💪 🛑 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)
• 

Monday: 3 Position Snatch
Sprint Couplet: Devils Press + Double Unders

Tuesday: Back Squat
Triplet: Pull-Ups + Thrusters + Calorie Row

Wednesday: Toe to Bar
Triplet: Row + Burpee Box Jump Overs + Toe to Bar

Thursday: Deadlifts + Bench Press
Banded Broad Jumps + Medball Chest Pass

Friday:Barbell Cycling
Couplet: Running + Clean and Jerks

Saturday
Bar Muscle-Up Progressions
Triplet: Wall Balls + Bar Muscle-Ups + Abmat Sit-Ups

Sunday
EMOM : Every 5:00 x 5 Sets
Triplet: Strict Handstand Push-Ups + Bent Over Rows + Dual Kettlebell Front Rack Carry

CrossFit East River – WOD

Now We Are Free (Time)

6 Sets

4:00 AMRAP

9/7 Calorie Row

3 Burpee Box Jump Overs

9 Toe to Bar

3 Burpee Box Jump Overs

-2:00 Rest b/t sets-

Box = 24/20”

Score = Sum Total Time
Goal: 2+ Rounds Each Set

Primary Objective: Maintaining Consistent paces per set. This is a workout where there could be massive drop-offs if not tackled correctly.

Secondary Objective: Each set of Burpee Box Jump Overs in under 15 seconds.

[Now We Are Free: Levels} (Time)

Level 2

6 Sets

4:00 AMRAP

8/6 Calorie Row

3 Burpee Box Jump Overs

8 Alternating Toe to Bar

3 Burpee Box Jump Overs

2:00 Rest between sets

Box = 24/20”

Score = Sum Total Reps / All Sets Combined

—-

Level 1:

6 Sets

4:00 AMRAP

7/5 Calorie Row

3 Burpee Box Step Overs

7 Strict Knees to Chest

3 Burpee Box Step Overs

2:00 Rest between sets

Box = 24/20”

Score = Sum Total Reps / All Sets Combined

—-

Masters 55+:

6 Sets

4:00 AMRAP

8/6 Calorie Row

3 Burpee Box Jump Overs

8 Toe to Bar

3 Burpee Box Jump Overs

2:00 Rest between sets

Box = 24/20”

Can Step-Over Box

Score = Sum Total Reps / All Sets Combined

—

Competitor / Rx+:

6 Sets

4:00 AMRAP

12/9 Calorie Row

3 Burpee Box Jump Overs

12 Toe to Bar

3 Burpee Box Jump Overs

2:00 Rest between sets

Box = 30/24’’

Score = Sum Total Reps / All Sets Combined

—-

Big Class Option

12 Sets, For Time

9/7 Calorie Row

6 Burpee Box Jump Overs

9 Toe to Bar

-Rest 1:00 b/t sets-

Box = 24/20’’

—-

Travel / Hotel / Limited Equipment

6 Sets

4:00 AMRAP

3 Shuttle Runs

3 Burpee Bench Jump Overs

9 Toe to Bar

3 Burpee Bench Jump Overs

2:00 Rest between sets

Bench = 16-20”

1 Shuttle Run = 25ft (7.5m) out and back

Mobility

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

4 Sets, For Quality

10 Weighted Russian Twists (Over and Back = 1)

5/5 Single Arm Turkish Sit-Up

1 Wall Walk + Max Wall Facing Handstand Hold

-Rest as needed b/t sets-

Read More

Announcements

💪 🛑 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)
• 

Monday: 3 Position Snatch
Sprint Couplet: Devils Press + Double Unders

Tuesday: Back Squat
Triplet: Pull-Ups + Thrusters + Run

Wednesday: Toe to Bar
Triplet: Row + Burpee Box Jump Overs + Toe to Bar

Thursday: Deadlifts + Bench Press
Broad Jumps

Friday:Barbell Cycling
Couplet: Running + Clean and Jerks

Saturday
Bar Muscle-Up Progressions
Triplet: Wall Balls + Bar Muscle-Ups + Abmat Sit-Ups

Sunday
EMOM : Every 5:00 x 5 Sets
Triplet: Strict Handstand Push-Ups + Bent Over Rows + Dual Kettlebell Front Rack Carry

CrossFit East River – WOD

Back Squat (For Load:
Every 3:00 x 4 Sets
6 Back Squats @ 70-75% of 3RM
Rest 30 seconds
4-6 Heavy Goblet Squats For Speed

Record Each Working Weight)

The Wheat Fields (AMRAP – Rounds and Reps)

12:00 AMRAP

10* Pull-Ups

15 Thrusters

200m Run

*Add 5 Pull-Ups Each Set

Barbell: 75/55lb, 34/25kg
Goal: ~ 4 Rounds

Primary Objective: Unbroken Thrusters

Secondary Objective: Consistent sets on the Pull-Ups

[The Wheat Fields: Levels] (AMRAP – Rounds and Reps)

Level 2

12:00 AMRAP

5* Pull-Ups

10 Thrusters

200m Run

*Add 5 Pull-Ups Each Set

Barbell: 65/45lb, 30/20kg

—-

Level 1:

12:00 AMRAP

5* Banded Strict Pull-Ups

10 Thrusters

200m Run

*Add 5 Pull-Ups Each Set

Barbell: 45/35lb, 20/15kg

—-

Masters 55+:

12:00 AMRAP

5* Pull-Ups

10 Thrusters

300m Run

*Add 5 Pull-Ups Each Set

Barbell: 65/45lb, 30/20kg

—

Competitor / Rx+:

12:00 AMRAP

10* Chest to Bar Pull-Ups

15 Thrusters

300m Run

*Add 5 Pull-Ups Each Set

Barbell: 95/65lb, 43/30kg

—-

Big Class Option

4 Sets

3:00 AMRAP

1:00 200m Run

AMRAP in Remaining Time

5* Pull-Ups

10 Thrusters

Load: 75/55lb, 34/25kg

Increase Pull-Ups on Each Set / AMRAP by 5 Reps

Set 1: 5 Pull-Ups

Set 2: 10 Pull-Ups

Set 3: 15 Pull-Ups

Set 4: 20 Pull-Ups

—-

Travel / Hotel / Limited Equipment

12:00 AMRAP

5 Strict Pull-Ups

15 Dumbbell Thrusters

200m Run

*Add 5 Pull-Ups Each Set

Dumbbells 35/25lb, 15/12kg

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

3 Sets, for Quality

9 Barbell Reverse Curls

12 Behind the Neck Strict Press

15 Tall Kneeling Straight Arm Banded Lat Pull Downs

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

MF SUMMER COMP REGISTRATION LINK

CrossFit East River – WOD

General Warm-Up

2 Sets, Rotating Stations (5:00)

30 seconds @ Each Station

15 seconds Transition between

– Jump Rope

– Extended Reverse Plank Bridge

– Deep Squat with Thoracic Rotation

Barbell Primer

(Coach Led)

3-4 Sets

High Hang High Pull + High Hang Muscle Snatch + Overhead Squat

Hang Snatch High Pull + Hang Power Snatch + Overhead Squat

Low Hang Squat Snatch + Snatch Balance

Hit the 3 Pos Snatch with Light Loads as written and start working up to prescribed starting weight

Snatch (Every 2:00 x 5 Sets
3 Position Squat Snatch
Set 1: 65%
Set 2: 70%
Set 3: 70%
Set 4: 75%
Set 5: 75%
*High Hang, Low Hang, Floor)

Commodus (Time)

For Time

12-9-7 Devils Press

*75 Double Unders

Load: 50/35lb, 22.5/15kg
Goal: 6:00-8:00

Time Cap: 12:00

Primary Objective: Complete each set of Devils Press in minimal sets and minimal rest between sets. This is the primary movement focus for the day.

Secondary Objective: Maintain unbroken Double Unders

[Commodus: Levels] (Time)

Level 2

Load: 35/25lb, 15/12kg

*50 Double Unders

—-

Level 1:

For Time

9-7-5 Devils Press

*100 Single Unders

Load: 50/35lb, 22.5/15kg

—-

Masters 55+:

Load: 30/20lb, 14/9kg

*50 Double Unders

—

Competitor / Rx+:

For Time

15-12-9 Devils Press

*100 Double Unders

Load: 50/35lb, 22.5/15kg

—-

Big Class Option

For Time

18-14-10 Alternating Single Arm Devils Press

*75 Double Unders

Load: 50/35lb, 22.5/15kg

—-

Travel / Hotel / Limited Equipment

As prescribed

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Optional Accessory Work (Checkmark)

For Quality:

6 Sets

:15 Parallette L-Sit

6/6 Single Leg Hip Thrusts , Moderate Load

-rest :30 b/t sets-

Place a dumbbell or sandbag on your lap for the hip thrusts.

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

MF SUMMER COMP REGISTRATION LINK

Summer Comp T-Shirt Order form

https://forms.gle/Rz9DS8bUv2jujiSq9

CrossFit East River – WOD

Mobility

For Quality

10:00 AMRAP

9/7 Calorie Ski or Row

6/6 Single Arm Ring Rows

3 Strict Knee Raises + 10 sec Tuck L-Hang

6 Supine Leg Raises

Tightwad Part A (AMRAP – Reps)

Every 90 seconds x 10 Sets

1 Legless Rope Climb 15ft
—

The focus today is all on gymnastics development and really leaning into the positions and targeted progressions associated with rope climbs. We will be looking for the legless rope climbs to be done as fast as possible with the goal of refining technique. This is the style of workout that allows for some play in the levels as we could start each one of these seated, do a legless descent as well as ascent, or even just move to 2 traditional rope climbs instead of legless. There are always countless ways to target a specific stimulus and it is always the goal to challenge oneself to the height of their current ability.

Tightwad Part B (5 Rounds for reps)

Gymnastics Strength Superset

10:00 EMOM

min 1: 4 Ball-Up + Single Leg Eccentric

min 2: 4-6 Box Pike Handstand Push-Up 41×1

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

For Quality

3 Sets

8-10/ arm Single Arm GHD Preacher Curls

8-10/ arm Single Arm Z-Press

:30 second Hollow Rock

Rest as needed between movements

30×1 Tempo for Movements
—

Tempo [A][B][C][D]

A = Eccentric

B = Position or change of direction between Eccentric And Concentric

C = Concentric

D = Position or change of direction between Concentric and Eccentric

Eccentric = Muscle Lengthening Under Tension

Concentric = Muscle Shortening Under Tension

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

MF SUMMER COMP REGISTRATION LINK

Summer Comp T-Shirt Order form

https://forms.gle/Rz9DS8bUv2jujiSq9

Monday: Back Squat 3-3-3-3-3

Power Snatch + Back Rack Reverse Lunges

Tuesday: Ring Muscle-Up

Echo Bike + GHD Sit-Ups + Ring Muscle-Ups

Wednesday: Clean and Jerk Complex

Power Clean and Push Jerk + Bar Facing Burpees

Thursday:

Ski Erg + Wall Walks + Double Unders + Shuttle Runs

Friday:

Dumbbell Bench Press + American Kettlebell Swings + Calorie Row

Saturday:

Run + Wall Balls + Box Jumps

Sunday:

Ball Up to Single Leg Eccentric

Box Pike Strict Handstand Push-Up

CrossFit East River – WOD

Lazar Đukić (partner version) (Time)

3 Rounds

30c Row

10 Bar Muscle Ups / 2x C2B / Strict Banded

–Rest 3 min–

3 Rounds

30c Row

15 Strict HSPU/ 2X Kipping / 2X HRPU

–Rest 3 min–

3 Rounds

10 Bar Muscle ups

15 Strict HSPU / 2X Kippng / 2X HRPU

Cap: 30m

Row: Spend no more than :45 each time on the rower

Athletes can split the reps as desired.
Workout posted by Lazar on June 24, 2022 for Morning Chalk Up.

Scale the BMU to Chest-to-bars or Pull-up and increase the reps.

Scale the Strict HSPU to Kipping HSPU or Hand release push-ups.

Lazar Đukić (partner version) – scale (Time)

3 Rounds

30c Row

20 Chest to Bars

–Rest 3 min–

3 Rounds

30c Row

30 Kipping HSPU / Hand Release Push-ups

–Rest 3 min–

3 Rounds

20 Chest to Bars

30 Kipping HSPU / Hand Release Push-ups

Cap: 30m

Row: Spend no more than :45 each time on the rower

Athletes can split the reps as desired.

Mobility

PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

Optional Accessories (Checkmark)

For Quality

3 Sets

8/8 Dual Dumbbell Crossover Step-Up

8/8 Single Leg Barbell Hip Thrust

30 second Glute Bridge Hold with Adduction

30×1 Tempo for Movements

Tempo [A][B][C][D]

A = Eccentric

B = Position or change of direction between Eccentric And Concentric

C = Concentric

D = Position or change of direction between Concentric and Eccentric

Eccentric = Muscle Lengthening Under Tension

Concentric = Muscle Shortening Under Tension

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

MF SUMMER COMP REGISTRATION LINK

Summer Comp T-Shirt Order form

https://forms.gle/Rz9DS8bUv2jujiSq9

Monday: Back Squat 3-3-3-3-3

Power Snatch + Back Rack Reverse Lunges

Tuesday: Ring Muscle-Up

Echo Bike + GHD Sit-Ups + Ring Muscle-Ups

Wednesday: Clean and Jerk Complex

Power Clean and Push Jerk + Bar Facing Burpees

Thursday:

Ski Erg + Wall Walks + Double Unders + Shuttle Runs

Friday:

Dumbbell Bench Press + American Kettlebell Swings + Calorie Row

Saturday:

Run + Wall Balls + Box Jumps

Sunday:

Ball Up to Single Leg Eccentric

Box Pike Strict Handstand Push-Up

BUNS & BRATS: WORKOUT THIS FRI

– 5 PM w/ Coach Becca

– Glute focused workout

CrossFit East River – WOD

Pump the Brakes (5 Rounds for time)

For Time:

Every 4:00 x 5 Sets

12 Dumbbell Bench Press

18 American Kettlebell Swings

200m Run

Dumbbells: 50/35lb, 22.5/15kg

Kettlebell: 53/35lb, 24/16kg
Goal: 2:30-3:15/set

Time Cap: 3:30/set

Primary Objective: Complete each movement unbroken. Emphasis on cycle rate and unbroken American Kettlebell Swings

Secondary Objective: Complete the row in under 90 seconds

[Pump the Brakes: Levels] (5 Rounds for time)

Level 2

For Time:

Every 4:00 x 5 Sets

12 Dumbbell Bench Press

18 American Kettlebell Swings

200m Run

Dumbbells: 35/25lb, 15/12kg

Kettlebell: 44/26lb, 20/12kg

—-

Level 1:

For Time:

Every 4:00 x 5 Sets

12 Dumbbell Bench Press

18 Russian Kettlebell Swings

200m Run

Dumbbells: 30/20lb, 14/9kg

Kettlebell: 35/18lb, 16/8kg

—-

Masters 55+:

For Time:

Every 4:00 x 5 Sets

12 Dumbbell Bench Press

18 Russian Kettlebell Swings

200m run

Dumbbells: 35/25lb, 15/12kg

Kettlebell: 44/26lb, 20/12kg

—

Competitor / Rx+:

Dumbbells: 70/50lb, 32/22.5kg

Kettlebell: 70/53lb, 32/24kg

—-

Big Class Option

5 Sets

3:00 AMRAP

1:00 Max Calorie Row

12 Dumbbell Bench Press

Max American Kettlebell Swings in Remaining Time

1:00 Rest between AMRAPs

Dumbbells: 50/35lb, 22.5/15kg

Kettlebell: 53/35lb, 24/16kg

*Start class on 1:00 Delay and allows for 4 Groups

—-

Travel / Hotel / Limited Equipment

For Time:

Every 4:00 x 5 Sets

12 Dumbbell Bench Press

18 American Kettlebell Swings

240m Run

Dumbbells: 50/35lb, 22.5/15kg

Kettlebell: 53/35lb, 24/16kg

Mobility (Checkmark)

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

For Quality

3 Supersets

10-12 Ring Push-Ups *

16-20 Dual Kettlebell Alternating Gorilla Row

Rest as needed b/t sets

20×1 Tempo For Both Movements

Feet Elevated Ring Push-Ups if possible to increase the challenge
Tempo [A][B][C][D]

A = Eccentric

B = Position or change of direction between Eccentric And Concentric

C = Concentric

D = Position or change of direction between Concentric and Eccentric

Eccentric = Muscle Lengthening Under Tension

Concentric = Muscle Shortening Under Tension

Read More