WOD – Sat, Nov 2
Announcements
🖼 ART SHOW SATURDAY
Where: CFER
When: 3p – 6p
What: Johanna Goodman’s Art
Who: You & anybody you want to invite!
Avail: Wine & Snacks
Monday: Bench Press 10-8-6-4-2
Triplet: Bench Press + V-ups + Farmers Carry
Tuesday: Back Squat + Seated Box Jump to High Box 4×3
Triplet: Wall Balls + Burpee Box Jump Overs + Double Unders
Wednesday: Handstand Walk
Triplet: Run + Pull-Ups + Handstand Push-Ups
Thursday: Hang Power Snatch 3RM
Row + Power Snatch + Hang Power Snatch + Row
Friday: 2 x 2 Hang Squat Clean + 1 Split Jerk
Power Clean + Push Jerk + Front Squat + Ring Dip + Toe to Bar
Saturday:
Row Buy-In + Couplet: Run and Single Arm Devils Press
Sunday
Rope Climb Skill Work
Every 2:00 x 15 Sets
Row
Rope Climb + Back Rack Lunges
Wall Walk + Ring Row
CrossFit East River – WOD
“Scorpion Vs. Sub-Zero” (AMRAP – Rounds and Reps)
For Rounds + Reps
Complete With a Partner Alternating Full Rounds
26:00 AMRAP
2000m Row Buy-In
—
Directly Into..
—
2-4-6-8-10..Alternating Single Arm Devils Press
6 Shuttle Runs
*Down & Back 25ft/7.5m = 1 Rep
Dumbbells: 50/35lbs (22.5/15kg)
—
Goal: Get into the Round of 12 + 12 Devils Press and Shuttle Runs
Stimulus: Muscular Endurance and Aerobic Stamina
RPE: 8/10
Primary Objective: Complete each set of shuttle runs in under 1:00
Secondary Objective: Complete the 2000m row by 8:00/8:30 respectively
[Scorpion vs. Sub-Zero: Levels] (AMRAP – Rounds and Reps)
Level 2:
For Rounds + Reps
Complete With a Partner Alternating Full Rounds
26:00 AMRAP
2000m Row Buy-In
—
Directly Into..
—
2-4-6-8-10..Alternating Single Arm Devils Press
6 Shuttle Runs
*Down & Back 25ft/7.5m = 1 Rep
Dumbbells: 35/25lb, 15/12kg
—
Level 1:
For Rounds + Reps
Complete With a Partner Alternating Full Rounds
26:00 AMRAP
1500m Row Buy-In
—
Directly Into..
—
2-4-6-8-10..Alternating Single Arm Devils Press
4 Shuttle Runs
*Down & Back 25ft/7.5m = 1 Rep
Dumbbells: 25/15lb, 12/7kg
—
Masters 55+:
For Rounds + Reps
Complete With a Partner Alternating Full Rounds
26:00 AMRAP
2000m Row Buy-In
—
Directly Into..
—
2-4-6-8-10..Alternating Single Arm Devils Press
6 Shuttle Runs
*Down & Back 25ft/7.5m = 1 Rep
Dumbbells: 30/20lb, 14/9kg
—
Competitor / Rx+:
For Rounds + Reps
Complete With a Partner Alternating Full Rounds
26:00 AMRAP
2000m Row Buy-In
—
Directly Into..
—
2-4-6-8-10.. Devils Press
6 Shuttle Runs
*Down & Back 25ft/7.5m = 1 Rep
Dumbbells: 50/35lbs (22.5/15kg)
—
Big Class Option
As prescribed, Except option of Row / Run / or 4000m Bike Erg
—
Travel / Hotel / Limited Equipment: Solo
For Rounds + Reps
13:00 AMRAP
2-4-6-8-10..Alternating Single Arm Devils Press
6 Shuttle Runs
*Down & Back 25ft/7.5m = 1 Rep
Dumbbells: 50/35lbs (22.5/15kg)
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 Accessories (Checkmark)
4 Sets
15 GHD Weighted Hip Extension
:30-45 second Sorenson Hold
– Max Weighted Wall Sit @ 53/35lb, 24/16kg Goblet Loaded