WOD – Sun, Oct 19
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Movement Prep
2-3 Sets: For Quality
:15 Dead-Hang + :15 Active Hang
20 Plank Shoulder Taps
10 Alternating V-Ups
6 Kipping Swings
8 Bulgarian Ring Rows
Gymnastics Practice (10 Rounds for reps)
10:00 EMOM
8-12 Pull-Ups*
*Pull-Ups:
– Kipping
– Butterfly
– Chest to Bar
– Strict (4-6 Reps)
“Checkered Flag” (4 Rounds for time)
For Quality
Every 3:00 x 4 Sets
18 GHD Sit-Ups
18 Renegade Rows
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Average Time / Set (Note: This should be thought of more for quality than speed)
Goal: Maintain consistent, controlled reps across all four sets, keeping each round under 2:00 to allow rest.
Stimulus: Midline control and pulling stamina under steady fatigue.
RPE: 6/10
Primary Objective: Complete all sets unbroken with intentional tempo and bracing.
Secondary Objective: Hold proper positioning in both the GHD and renegade row without sacrificing form for speed.
[Checkered Flag: Levels] (4 Rounds for time)
Level 2:
Every 3:00 x 4 Sets
18 GHD Sit-Ups
18 Renegade Rows
Dumbbells: 2 x 35/25lb, 15/12kg
GHD: Shortened Range of Motion
—
Level 1:
Every 3:00 x 4 Sets
24 Abmat Sit-Ups
30 Plank Shoulder Taps
—
Masters 55+:
Every 3:00 x 4 Sets
18 V-Ups
18 Renegade Rows
Dumbbells: 2 x 30/20lb, 14/9kg
GHD: Limited Range of Motion
—
Competitor:
Every 3:00 x 4 Sets
24 GHD Sit-Ups
24 Renegade Rows
Dumbbells: 2 x 50/35lb, 22.5/15kg
—
Travel / Hotel:
Every 3:00 x 4 Sets
18 V-Ups
18 Renegade Rows
Dumbbells: 2 x 50/35lb, 22.5/15kg
Mobility (Checkmark)
1:00/1:00 Tall Dragon Stretch
1:00/1:00 Scorpion Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
3 sets:
:30/:30 Standing Paloff Press Hold
:45 Sandbag Bear Hug Hold