WOD – Thu, Oct 23
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Mobility Prep and Activation
2:00 Cardio Choice
:30 Puppy Dog Pose
2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso Hold
:30/:30 Active Pigeon Pose
General Prep
2 Sets: For Quality
9/7 Calorie Row
3 Shuttle Run
1 Wall Walk + :15 Nose to Wall Handstand Hold
8 Barbell Romanian Deadlifts
Specific Prep
– Tackle 2 Wall Walks practicing form.
– Build to working loads over the course of 2-3 sets on Deadlifts
then a quick primer before hitting the workout.
–
1 Wall Walk
2 Shuttle Runs
4/3 Calorie Row
3 Deadlifts
“Resonance” (AMRAP – Rounds)
28:00 EMOM
minute 1: 3 Wall Walks
minute 2: 6 Shuttle Runs
minute 3: 15/12 Calorie Row
minute 4: 10 Deadlifts
Barbell Load: 225/155lb, 102/70kg
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Walk: 10in from the Wall
Score: Rounds Completed
Goal: Complete each movement within :45–:50 per minute to maintain steady intensity.
Stimulus: Posterior chain and midline stamina under cyclical fatigue; blending skill, strength, and aerobic capacity.
RPE: 7.5–8.5/10
Primary Objective: Hold consistent pacing and movement quality across all seven rounds.
Secondary Objective: Avoid breakdown in wall walks and maintain deadlift form while fatigued.
[Resonance Levels] (AMRAP – Rounds)
Level 2:
28:00 EMOM
minute 1: 3 Wall Walks to 20in
minute 2: 5 Shuttle Runs
minute 3: 12/9 Calorie Row
minute 4: 10 Deadlifts
Barbell Load: 185/125lb, 84/57kg
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Walk: 20in from the Wall
–
Level 1:
28:00 EMOM
minute 1: 3 Wall Walks
minute 2: 5 Shuttle Runs
minute 3: 10/8 Calorie Row
minute 4: 10 Deadlifts
Barbell Load: 135/95lb, 61/43kg
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Walk: 30in from the Wall
–
Masters 55+:
28:00 EMOM
minute 1: 3 Wall Walks
minute 2: 6 Shuttle Runs
minute 3: 15/12 Calorie Row
minute 4: 10 Deadlifts
Barbell Load: 225/155lb, 102/70kg
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Walk: 20in from the Wall
–
Comp:
28:00 EMOM
minute 1: 4 Wall Walks
minute 2: 8 Shuttle Runs
minute 3: 18/14 Calorie Row
minute 4: 12 Deadlifts
Barbell Load: 225/155lb, 102/70kg
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Walk: 10in from the Wall
–
Travel / Hotel:
28:00 EMOM
minute 1: 3 Wall Walks
minute 2: 6 Shuttle Runs
minute 3: :45 Machine Choice
minute 4: 12 Dual Dumbbell Deadlifts
Dumbbells: 2 x 50/35lb, 22.5/15kg
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Walk: 10in from the Wall
Mobility (Checkmark)
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (Checkmark)
For Quality
4 Sets
:30 Nose to Wall Handstand Hold
:60 Sorenson Hold