WOD – Mon, Oct 20
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Movement Prep
2 Sets:
12/9 Calorie Row
6 Inchworm to Hollow
10 Down Dog Alternating Toe Touches
6 Pike Push-Ups
10 Air Squats
Specific General
2 Sets:
12/9 Calorie Row
10 Bradford Press with Lockout
10 Wall Balls
Specific Barbell Prep
2 Sets
5 Behind the Neck Press in Split
3 Split Jerks w/ 1-2 sec Pause in Catch + Focused Recovery Steps
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Add Loads
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3 Sets Building to 75%
2 Split Jerk with 2 sec Pause in recovery on Second Rep
Split Jerk Complex (6 Rounds for weight)
Every 2:00 x 6 Sets
Pause Split Jerk + Split Jerk
1+1 @ 70-75%
*Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)
% of Split Jerk
Modifications:
– Adjust to Push Jerk or Push Press if the Split Jerk is a problematic movement for refining form and technique.
– Adjust to Dumbbell Split Jerk, Push Jerk or Push Press for those where the barbell creates movement limitations.
Level 1 / New Athletes:
Every 2:00 x 6 Sets
Push Jerk + Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)
“Impulse” (Open 19.1) (AMRAP – Rounds and Reps)
15:00 AMRAP
19 Calorie Row
19 Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Rounds + Reps
Goal: 5–7+ Rounds
Stimulus: Sustainable aerobic engine builder with cyclical pacing and midline fatigue management.
RPE: 8/10
Primary Objective: Hold consistent pacing across all 15 minutes. The goal here will be to hold the rower as close to 1 minute per round for the men and 75 seconds per round for the women.
Secondary Objective: Complete all wall ball sets unbroken or with one short break max while maintaining steady row splits.
[Impulse (Open 19.1): Levels] (AMRAP – Rounds and Reps)
Level 2:
As Prescribed
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Level 1:
15:00 AMRAP
19 Calorie Row
19 Wall Balls
Wall Ball: 14/10lb, 6/4kg
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Masters 55+
15:00 AMRAP
19 Calorie Row
19 Wall Balls
Wall Ball: 14/10lb, 6/4kg
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Comp:
As Prescribed
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Travel / Hotel:
15:00 AMRAP
1:00 Machine @ 80%
19 Air Squats
Mobility (Checkmark)
1:00 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
4 Sets:
50/50ft (15/15m) Single Arm Overhead Carry
10/10 Tall Kneeling Paloff Press
:30/:30 Side Plank