WOD – Fri, Jun 7

June 7, 2024Uncategorized

CrossFit East River – WOD

Warm-Up (No Measure)

3 Sets

:30 sec Row

:15 sec Transition

:30 sec Echo

:15 sec Transition

–

2 Rounds

15 Banded Face Pulls

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

–

2 Rounds

8/8 Quadruped Thoracic Rotations

2 Wall Walks

10 Wall Facing Shoulder Taps

:10 Ring Support Hold

:10 Bottom of Dip Hold

Chip Shot (Time)

For Time

1000/850m Row

50 Dual Dumbbell Push Press

40/28 Calorie Echo Bike

30 Farmers Carry Reverse Lunges

20 Bar Muscle-Ups

10 Wall Walks

Dumbbell Load: 50/35lb, 22.5/15kg
Dumbbells @ 50/35lb, (22.5/15kg)

Goal: 16:00-20:00

Cap: 25:00

Stimulus: Chipper Conditioning / Muscular Endurance

RPE: 8/10

Primary Objective: Complete the workout in under 20:00

Secondary Objective: Complete the Bar Muscle-Up station in Sub 5:00 minutes

[Chip Shot: Levels] (Time)

Level 2:

For Time

1000/850m Row

50 Dual Dumbbell Push Press

40/28 Calorie Echo Bike

30 Farmers Carry Reverse Lunges

20 Burpee Pull-Ups

10 Wall Walks

Dumbbells 35/25lb, 15/12kg

—

Level 1:

For Time

800/680m Row

40 Dual Dumbbell Push Press

30/22 Calorie Echo Bike

30 Bodyweight Reverse Lunges

20 Burpee Jumping Pull-Ups

10 Wall Walks to 20’’ Off Wall

Dumbbells 25/15lb, 12/7kg

—

Masters 55+

For Time

1000/850m Row

50 Dual Dumbbell Push Press

40/28 Calorie Echo Bike

30 Farmers Carry Reverse Lunges

20 Burpee Pull-Ups

10 Wall Walks

Dumbbells 30/20lb, 14/9kg

—

Competitor:

For Time

1000/850m Row

50 Dual Dumbbell Push Press

40/28 Calorie Echo Bike

30 Bar Muscle-Ups

200ft Farmers Carry Walking Lunges

100ft Handstand Walk

Dumbbells 50/35lb, 22.5/15kg

—

Big Class Option

For Time

1000/850m Row

50 Dual Dumbbell Push Press

400m Run

30 Farmers Carry Reverse Lunges

20 Bar Muscle-Ups

10 Wall Walks

Dumbbell Load: 50/35lb, 22.5/15kg

Start on a 5:00 minute Delay.

There will be 4 groups labeled A,B,C,D

Groups A and B will start @ 0:00 with A group starting on the rower and B group starting on the Wall Walks.

Groups C and D will start @ 5:00 with C group starting on the Rower and D Group starting on the Wall Walks.

—

Hotel Gym / Travel / Limited Equipment

For Time

800m Run or 5:00 Machine Choice

50 Dual Dumbbell Push Press

400m Run

30 Farmers Carry Reverse Lunges

20 Burpee Pull-Ups

10 Wall Walks

Dumbbell Load: 50/35lb, 22.5/15kg

PRVN Recovery #8 (Checkmark)

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 Childs Pose

Optional Accessories (Checkmark)

5 Sets, For Quality

3 Weighted Strict Pull-Ups

5-7 Banded Strict Chest to Bar Pull-Ups

-Max Dual Dumbbell Bicep Curls 30/20lb, 14/9kg