WOD – Sun, May 25
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CrossFit East River – WOD
General Prep
8:00: For Quality
8/8 Single Kettlebell Suitcase Deadlifts
2 Wall Walks
:20 Nose to Wall Handstand Hold
10 Hollow Rocks
:10 Hollow Hold
“No Stairway!” (Time)
5 Rounds for Time
300ft (100m) Farmers Carry
50ft (15m) Handstand Walk
20 V-Ups
Kettlebells: 2 x 70/53lb, 32/24kg
Goal: 15-20min
Time Cap : 25min
Stimulus : Gymnastics / Midline Capacity
RPE : 7/10
Primary Objective : Only break the Farmers Carry once @ 50m out, then come back 50m.
Secondary Objective : Keep the Handstand Walks to 10ft + at a time to complete the 50ft on each set.
[No Stairway: Levels]
Level 2:
5 Rounds for Time
300ft (100m) Farmers Carry
25ft (7.5m) Handstand Walk or 3 Wall Walks
15 V-Ups
Kettlebells: 2 x 53/35lb, 24/16kg
Level 1:
5 Rounds for Time
300ft (100m) Farmers Carry
3 Wall Walks to 30in
20 Abmat Sit-Ups
Kettlebells: 2 x 35/18lb, 16/8kg
Masters 55+:
5 Rounds for Time
300ft (100m) Farmers Carry
25ft (7.5m) Handstand Walk or 3 Wall Walks
15 V-Ups
Kettlebells: 2 x 53/35lb, 24/16kg
Competitor:
Day Off
Travel / Hotel:
As prescribed
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 Machine Finisher (10 Rounds for time)
Every 1:30 x 10 Sets, Alternating Stations
Station 1: 10/8 Calorie Ski Erg Sprint
Station 2: 10/7 Calorie Echo Bike Sprint