WOD – Tue, Oct 7
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CrossFit East River – WOD
Warm-up (Checkmark)
General Warm-Up
3 Sets: For Quality
1:00 Cardio Choice
8 Medball Deadlifts + 8 Medball Front Squats
10 Medball Straight Leg Sit-Ups
10 Deep Squat Thoracic Rotations
Specific Warm-Up:
5 Back Squats @ 50-55%
5 Back Squats@ 55-60%
3 Back Squats @ 60-65%
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Then Load to Working Weights on the Bar
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Workout Primer after Back Squat
8 Bar Kip Swings
4 Strict Knee Raises
8 Wall Balls
4 Kipping Knees to Chest
4-6 Kipping Toes to Target, building towards bar or ideal height for the workout
Back Squat (Take 15:00 minutes
Establish a 3RM Back Squat)
Movement Adjustments (If Needed)
– Box Squat: For Knee Pain or Instability
– Split Squat: For Back Pain or SI Joint Dysfunction
– 5×5 Back Squats @ moderate loads for athletes coming back to the gym
Level 1: 5 Reps Back Squat to 8 RPE
“Basket Case” (AMRAP – Reps)
10:00 AMRAP
Max Wall Balls
EMOM, Starting @ 0:00
Complete 10 Toes to Bar
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Total Reps
Goal: 100–125+ Wall Balls by the end of 10 minutes.
Stimulus: Muscular endurance and midline fatigue management with interference.
RPE: 8.5/10
Primary Objective: Accumulate as many wall balls as possible without breaking into excessive small sets.
Secondary Objective: Complete the toes to bar in 3 sets or less and under 35 seconds to allow for maximizing time on the Wall Ball.
[Basket Case: Levels] (AMRAP – Reps)
Level 2:
10:00 AMRAP
Max Wall Balls
EMOM, Starting @ 0:00
Complete 10 Alternating Toes to Bar
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score: Reps
—
Level 1:
10:00 AMRAP
Max Wall Balls
EMOM, Starting @ 0:00
Complete 10 Kipping Knee Raises
Wall Ball: 14/10lb, 6/4kg
Score: Reps
—
Masters 55+:
10:00 AMRAP
Max Wall Balls
EMOM, Starting @ 0:00
Complete 8 Toes to Bar
Wall Ball: 14/10lb, 6/4kg, 10/9ft
Score: Reps
—
Competitor:
10:00 AMRAP
Max Wall Balls
EMOM, Starting @ 0:00
Complete 12 Toes to Bar
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score: Reps
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Travel / Hotel Gym:
10:00 EMOM
10 V-Ups + 15 Air Squats
Mobility (Checkmark)
:00 Elevated Prayer Stretch
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch
Optional Accessories (Checkmark)
For Quality
3 Sets:
15 Medball Knee Extensions
:30/:30 Split Stance Paloff Press Hold
Load: Choice