WOD – Wed, Dec 3
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep:
For Quality
2 Sets:
1:00 Row
1:00 Bike
1:00 Run
10 Alternating Box Step-Ups
100ft (30m) Light Farmers Carry w/Dumbbells or Kettlebells
Specific Prep:
Go through specific modifications for the Dual Dumbbell Step-Overs and practice cadence form and technique
–
4-6 Dual Dumbbell Step-Overs (Focus on Upright Torso, While Staying Low on the Box)
–
Get to working loads on Kettlebells and Focus on Room Set-Up
“Engine Swap” (AMRAP – Reps)
6 Sets:
5:00 AMRAP
18/13 Calorie Echo Bike
400m Run
18/14 Calorie Row
– Max [x]
Rest 1:00 b/t sets
[x] =
Station 1: Dual Dumbbell Step-Overs
Station 2: Dual Kettlebell Farmers Carry
Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebells: 2 x 70/53lb, 32/24kg
Score = Total Reps
5ft (1.5m) Farmers Carry = 1 Rep
Goal: 10+ Dumbbell Step-Overs, 150ft (45m) Farmers Carry
Stimulus: Aerobic repeatability, sustainable pacing, and Grip Stamina / Quad Stamina
RPE: 7.5–8/10
Primary Objective: Complete the buy in working segments in 3:45-4:15/set
Secondary Objective: Accumulate 20–40+ reps or a strong continuous carry each interval
[Engine Swap: L2, L1, & Masters 55+] (AMRAP – Reps)
Level 2:
Echo Bike: 16/12 calories
Run: 400m
Row: 16/13 calories
DBs: 2 x 35/25lb, 15/12kg
KBs: 2 x 53/35lb, 24/16kg
—
Level 1:
12/9 Calorie Bike
300m Run
12/9 Calorie Row
– Max Single Dumbbell Step-Overs or Farmer Carry
DBs: 25/15lb, 12/7kg
KBs: 2 x 35/26lb, 16/12kg
—
Masters 55+:
Bike: 15/11 calories
Run: 300m
Row: 15/12 calories
DB Step-Overs: 2 x 30/20lb, 14/9kg
KB Carry: 2 x 53/35lb, 24/16kg
[Engine Swap: Competitor & Travel] (AMRAP – Reps)
Competitor:
20/14 Calorie Echo Bike
400m Run
20/16 Calorie Row
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebells: 2 x 70/53lb, 32/24kg
—
Travel / Hotel:
Use any cardio available:
1:00 Bike / 2:00 Run or Shuttle / 1:00 Rower or Ski
– Max DB Step-Overs or DB Farmer March
DB load: 35/25lb (15/12kg)
Mobility (Checkmark)
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
Optional Accessories (Checkmark)
For Quality
5 Sets
:45 Weighted Forearm Plank
:45 Sorenson Hold
Rest as needed b/t sets and exercises