WOD – Sun, Apr 6
CrossFit East River – WOD
General Prep: (8-10min)
3 Rounds:
1:00 Easy Cardio (Row, Bike, Ski, or Jump Rope)
6/6 Single Arm Kettlebell Deadlifts (Kettlebell Between Feet)
1 Wall Walk + :20 Wall Facing Handstand Hold
10 Hollow Body Rocks or 20s Hollow Hold
Specific Prep: (3-5min)
2 Sets
6 Dual Kettlebell Clean, light load to moderate load
6 Dual Kettlebell Press / Jerk , light to moderate load
10 Wall Facing Shoulder Taps
6-8 Short Range GHD Sit-Ups
6-8 Calories on the Rower
Freestanding Handstand Hold (Time)
10-15 minutes
Freestanding Handstand Hold Practice
“Jacked Up on Mountain Dew” (Time)
20:00 EMOM
minute 1: 8 Dual Kettlebell Clean and Jerk
minute 2: 16 GHD Sit-Ups
minute 3: 24ft (7m) Handstand Walk
minute 4: Max Calorie Row
minute 5: Rest
Load: 2×53/35lb, 24/16kg
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Primary Objective: Maintain consistent effort across all 4 rounds without early burnout.
Secondary Objective: Increase calorie output on the row as rounds progress.
Stimulus: Full-body strength & conditioning , incorporating explosive lifting, midline endurance, gymnastics, and a max-effort row.
RPE: 6-9/10 , building intensity over rounds with a strong push on the rower.
[Jacked Up on Mountain Dew: Levels] (Checkmark)
Level 2:
20:00 EMOM
minute 1: 8 Dual Kettlebell Clean and Jerk
minute 2: 14 GHD Sit-Ups
minute 3: 20ft (6m) Handstand Walk
minute 4: Max Calorie Row
minute 5: Rest
Load: 2×44/26lb, 20/12kg
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Level 1:
20:00 EMOM
minute 1: 8 Dual Dumbbell Hang Clean and Jerk
minute 2: 18 Abmat Sit-Ups
minute 3: 2 Wall Walks
minute 4: Max Calorie Row
minute 5: Rest
Load: 2×30/20lb, 14/9kg
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Competitor / Rx+:
Day Off
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Masters 55+:
20:00 EMOM
minute 1: 8 Dual Kettlebell Clean and Jerk
minute 2: 14 Partial Range GHD Sit-Ups
minute 3: 20ft (6m) Handstand Walk
minute 4: Max Calorie Row
minute 5: Rest
Load: 2×35/18lb, 16/8kg
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Big Class:
Start athletes on alternate minutes and stations to accommodate the KB’s and Rower
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Travel / Hotel Gym:
20:00 EMOM
minute 1: 8 Dual Kettlebell Clean and Jerk
minute 2: 16 V-Ups
minute 3: 24ft (7m) Handstand Walk or 2-3 Wall Walks
minute 4: Max Calorie Row
minute 5: Rest
Load: 2×53/35lb, 24/16kg
Mobility
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories (Checkmark)
3-4 Sets: For Quality
12-15 Floor Chest Flys
12-15 Floor Scull Crushers
:30 Wall Press Dead-Bug