WOD – Sat, Nov 15
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
2 Sets:
20 Lateral Line Hops
10 Box Step-Ups
10 Bend and Bows Lateral Line Hops
1 Wall Walk + :15 Wall Facing Handstand Hold
8 Bar Kip Swings
4 Jumping Pull-Ups
4-5 Pike Push-Ups (Without Box, Then on Box)
Primer:
10 Double Unders / 15 Single Unders
2 Wall Walks
3 Pull-Ups / Banded Pull-Ups / Jumping Pull-Ups
4 Deadlifts
5 Box Jump Overs / Step-Ups
5 Russian Kettlebell Swings
4 Pull-Ups / Banded Pull-Ups / Jumping Pull-Ups
3 Strict Handstand Push-Ups / Box Piked Handstand Push-Up (Feet or Knees)
10 Double Unders / 15 Single Unders
This is to touch on each movement you are doing and get into the flow of the workout.
“Fight For Your Right” (Time)
For Time: w/a Partner
100 Double Unders
30 Wall Walk
50 Pull-Ups
70 Deadlifts
90 Box Jump Overs
70 Russian Kettlebell Swings
50 Pull-Ups
30 Strict Handstand Push-Ups
100 Double Unders
Wall Walk: 10in
Barbell: 225/155, 102/70kg
Box Height: 24/20in
Kettlebell: 70/53lb, 32/24kg
Partition Reps as desired between partners
Time Domain: 30:00-35:00
Time Cap: 40:00
Score: Time to Complete
Stimulus: High-volume, full-body partner workout combining pulling, pressing, hinging, and gymnastic stamina. A test of communication, pacing, and shared work capacity across a long grind-style effort.
RPE: 9/10
Primary Objective: Maintain consistent pacing and communication throughout, splitting reps evenly while minimizing transition time.
Secondary Objective: Move efficiently under fatigue, managing grip and shoulder endurance.
For Levels: See Coaches Notes (Checkmark)
Mobility (Checkmark)
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch
1:00 Saddle Pose
Optional Accessories (Checkmark)
For Quality
4 Sets
-Max Chin Over Bar Hold
8 Pendlay Rows, Heavy
6 Dumbbell Cuban Rotations , Light Load Smooth Tempo
Maintain unbroken dead hangs today, adding a light load if you can.