WOD – Fri, Sep 6
CrossFit East River – WOD
Warm-Up
2-3 Sets, For Quality
1:00 Row (:30 ez/:20 mod/:10 hard)
6/6 Dumbbell Windmills
4/4 Single Arm Dumbbell Push-Up Renegade Row
2/2 Single Arm Devils Press
10-15 Glute Bridge Banded Pull-Aparts
Bench Press (Bench Press
Every 3:00 x 4 Sets
3 Reps @ 80%
Rest 30 seconds
5 Reps @ 70%)
—
% based on 1RM Bench Press. You will perform 3 reps at a heavy load of 80% and then drop weight down to 70% and perform a set of 5 reps. Work with a partner where you perform at 0:00 and another at 1:30 on the clock.
“King of Pride Rock” (Time)
2-2-2-3 Intervals
20/16 Calorie Row
-Max Devils Press
– Rest 1:00 b/t sets –
Continue until 40 Reps
Dumbbells: 2×50/35lbs (22.5/15kg)
—
Goal: 10:00-12:00
Score: Running Time
RPE: 9/10
Primary Objective: Threshold Row Efforts
Secondary Objective: Dig In on Devils Press.
[King of Pride Rock: Levels] (Time)
Level 2
2-2-2-3 Intervals
18/15 Calorie Row
-Max Devils Press
– Rest 1:00 b/t sets –
Continue until 40 Reps
Dumbbells: 2×35/25lb, 15/12kg
—-
Level 1:
2-2-2-3 Intervals
15/12 Calorie Row
-Max Single Arm Devils Press
– Rest 1:00 b/t sets –
Continue until 40 Reps
Dumbbells: 1×30/20lb, 14/9kg
—-
Masters 55+:
2-2-2-3 Intervals
15/12 Calorie Row
-Max Single Arm Devils Press
– Rest 1:00 b/t sets –
Continue until 40 Reps
Dumbbells: 35/25lb, 15/12kg
—
Competitor / Rx+:
2-2-2-3 Intervals
20/16 Calorie Row
-Max Devils Press
– Rest 1:00 b/t sets –
Continue until 55 Reps
Dumbbells: 2×50/35lbs (22.5/15kg)
—-
Big Class Option
12:00 EMOM
Min 1: Max Calorie Row
Min 2: Max Devils Press
Min 3: REST
Dumbbells: 2×50/35lbs (22.5/15kg)
—-
Travel / Hotel / Limited Equipment
Sub any machine or run for Row. Use 1:00 as the target
Mobility
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)
3-4 Sets, For Quality
10 Glute Bridge Dumbbell Pull-Overs
10/10 Single Arm Dumbbell Tricep Kick Backs