WOD – Wed, Sep 17

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

1:30 Bike (:30 Easy, :30 Moderate, :30 Hard)

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30/:30 Couch Stretch

General Movement Prep

2 Sets: For Quality

16 Glute Bridge March

10 Goblet Cossack Squats (light KB or DB)

8/8 Reverse Lunges (bodyweight)

10 Alternating V-Ups

:15 Hollow Hold

Specific Squat Prep

10 Back Squats with Empty Barbell

3 Back Squats @ 50%

3 Back Squats @ 60%

3 Back Squats @ 70%

Then Put Working Loads on the Barbell

Primer Before Conditioning

4 Toes to Bar

4 Alternating Lunges

8/6 Calorie Echo Bike

4 Alternating Lunges

4 Toes to Bar

24 Double Unders

Back Squat (Weightlifting Variable Reps & Sets)

Modifications and Adjustments

Box Squats : For Knee Pain

Split Squats : For Back Pain

Barbell Hip Thrusts : For Knee and Back Pain

“Schism” (AMRAP – Reps)

12:00 EMOM

minute 1: 10 Toes to Bar + Max Reverse Lunges

minute 2: 15/11 Calorie Echo Bike

minute 3: 12 Reverse Lunges + Max Toes to Bar

minute 4: 50 Double Unders

Reverse Lunge = Bodyweight
Score: Total Combined Reps of Reverse Lunges and Toes to Bar

Primary Objective: Accumulate 12+ reverse lunges in the max rep format and 10+ toes to bar in minute 3.

Secondary Objective: Complete the Echo Bike and Double Unders each in under 45 seconds to preserve rest and recovery time.

[Schism: Levels] (AMRAP – Reps)

Level 2:

12:00 EMOM

minute 1: 8 Toes to Bar + Max Reverse Lunges

minute 2: 12/9 Calorie Echo Bike

minute 3: 10 Reverse Lunges + Max Toes to Bar

minute 4: 35 Double Unders

—

Level 1:

12:00 EMOM

minute 1: 10 Kipping Knee Raises + Max Reverse Lunges

minute 2: 10/7 Calorie Echo Bike

minute 3: 8 Reverse Lunges + Max Kipping Knee Raises

minute 4: 70 Single Unders

—

Masters 55+:

12:00 EMOM

minute 1: 8 Alternating Toes to Bar + Max Reverse Lunges

minute 2: 10/7 Calorie Echo Bike

minute 3: 10 Reverse Lunges + Max Toes to Bar

minute 4: 35 Double Unders

—

Competitor:

12:00 EMOM

minute 1: 15 Toes to Bar + Max Dumbbell Reverse Lunges

minute 2: 15/11 Calorie Echo Bike

minute 3: 12 Dumbbell Reverse Lunges + Max Toes to Bar

minute 4: 70 Double Unders

Dumbbells: 2×50/35lb, 22.5/15kg

—

12:00 EMOM

minute 1: 10 V-Ups+ Max Reverse Lunges

minute 2: 6 Shuttle Runs

minute 3: 12 Reverse Lunges + Max V-Ups

minute 4: 50 Double Unders

Reverse Lunge = Bodyweight

Mobility (Checkmark)

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories (Checkmark)

3 Sets, For Quality

10/10 Front Rack Step-Up

:30 Tuck L-Hang

15 Wall Tibialis Raises