WOD – Sun, Feb 9

February 9, 2025Uncategorized

CrossFit East River – WOD

Warm-Up:

General Warm-Up: (8 minutes)

8:00 : For Quality

:45 second Row

6/6 Single Arm Dumbbell Upright Rows

6/6 Single Arm Dumbbell Strict Press

:20 second Hollow Hold

1 Wall Walk + 10 second Wall Facing Handstand Hold

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Specific Prep / Primer (4-6 minutes)

200m Row

10 Abmat Sit-Ups

5 Dual Dumbbell Push Press @ Warm-Up Loads

200m Row

10 Abmat Sit-Ups

5 Dual Dumbbell Push Press @ Working Loads

“Paloma” (AMRAP – Rounds and Reps)

20:00 AMRAP

300m Row

20 Abmat Sit-Ups

10 Dual Dumbbell Push Press

Dumbbells: (2×50/35lb, 22.5/15kg)
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Goal: 6+ Rounds

Stimulus: Muscular endurance, core stability, and aerobic capacity

RPE: 7-7.5/10

Primary Objective: Keep each working round to under 3:00 minutes

Secondary Objective : Maintain a consistent pace and stroke rate on the rower that allows for recovery without taking your foot totally off the gas.

[Paloma: Levels] (AMRAP – Rounds and Reps)

Level 2:

Dumbbells: 2×35/25lb, (15/12kg)

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Level 1:

Dumbbells: 2×25/15lb, (12/7kg)

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Competitor / Rx+:

Dumbbells: 2×70/50lb, (32/22.5kg)

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Masters 55+:

Dumbbells: 2×30/20lb, (14/9kg)

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Big Class:

20:00 EMOM

Minute 1: Max Meter Row

Minute 2: 20 Abmat Sit-Ups

Minute 3: 10 Dual Dual Dumbbell Push Press

Dumbbells: (2×50/35lb, 22.5/15kg)

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Travel / Hotel Gym:

Sub 300m Run for Row

Accessory Finisher (Checkmark)

4-5 Sets : For Quality

4-6 Stationary Bar Strict Dips 31×1 Tempo

– Max Weighted Forearm Plank Hold 45/25lb, 20/10kg

Mobility

PRVN Recovery #2

1:00 Childs 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