WOD – Sun, Nov 30
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
3 Sets
2:00 Cardio Choice
8/8 Single Arm Dumbbell Upright Row
8 Single Arm Dumbbell Strict Press + 15 sec Single Arm Overhead Hold (Each Arm)
8/8 Suitcase Contralateral Lunge w/ Knee Drive
:15 Dead-Hang + :15 Active Hang
10 Ring Rows
Go over all specifics for each movement and build to working modifications.
“Taste the Rainbow” (Weight)
20:00 EMOM
minute 1: 10 Strict Press
minute 2: 50ft (15m) Dual Dumbbell Farmers Lunges
minute 3: 10 Inverted Rows
minute 4: 10 Goblet Cossack Squats
Barbell: 60% of 1RM Strict Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 53/35lb, 24/16kg
Score = Load on Barbell
Record Weights for Movements in Notes
Goal: Unbroken Reps across all movements (Lunge @ 25/25, 7.5/7.5m) Unbroken segments)
Stimulus: Full Body Strength EMOM / Hypetrophy
RPE: 5/10
Primary Objective: High quality movement and technique throughout.
Secondary Objective: Unbroken movements across at working loads
[Taste the Rainbow: L2, L1, & Masters 55+] (Weight)
Level 2:
20:00 EMOM
minute 1: 10 Strict Press
minute 2: 50ft (15m) Dual Dumbbell Farmers Lunges
minute 3: 10 Inverted Rows
minute 4: 10 Goblet Cossack Squats
Barbell: 60% of 1RM Strict Press
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 44/26lb, 20/12kg
—
Level 1:
20:00 EMOM
minute 1: 10 Strict Press
minute 2: 50ft (15m) Bodyweight Walking Lunges
minute 3: 10 Inverted Rows
minute 4: 12 Goblet Cossack Squats
Barbell: 60% of 1RM Strict Press
Kettelbell: 35/18lb, 16/8kg
—
Masters 55+:
20:00 EMOM
minute 1: 10 Strict Press
minute 2: 50ft (15m) Dual Dumbbell Farmers Lunges
minute 3: 10 Inverted Rows
minute 4: 10 Goblet Cossack Squats
Barbell: 60% of 1RM Strict Press
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 44/26lb, 20/12kg
[Taste the Rainbow: Competitor & Travel] (Weight)
Competitor:
Choice on Loads: Go Heavy
—
Travel:
20:00 EMOM
minute 1: 10 Dumbbell Strict Press
minute 2: 16 Dual Dumbbell Farmers Lunges
minute 3: 10 Inverted Rows or 10-15 Dumbbell Bent Over Rows
minute 4: 10 Goblet Cossack Squats
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 53/35lb, 24/16kg
Mobility (Checkmark)
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch
Optional Accessory (Checkmark)
4 Sets: For Quality
:15/:15 Single Arm Active Hang
10 Feet Elevated Parallette Push-Up