WOD – Tue, Dec 16
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Body Heat and Mobility
200m Run
:30 Alternating Overhead Tricep / Lat Stretch
:30 Bootstrap Squats
:20/:20 Samson Stretch
:30 Childs Pose
:30 Glute Bridges @ 3030 Tempo
:30 Extended Plank Reverse Bridge
General Prep
2-3 Sets: For Quality
9/7 Calorie Bike
8 Goblet Cossack Squats
8 Medball Squats
8 Medball Push Press
Specific Front Squat Prep and Build
Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)
3 Reps @ ~45-50%
3 Reps @ ~50-55%
Then Start 15:00 Clock working up to 5RM
Front Squat (Take 12:00 to Establish
5RM Front Squat)
Modifications:
– For back pain or knee pain let’s consider moving to a box squat or split squat variation.
– For shoulder limitations in the Front Squat lets move to a Back Squat variation and adjust % as necessary
Level 1 / New Athletes:
Every 3:00 x 4 Sets
8 Reps @ 6-7 RPE (Relative Perceived Exertion)
“Engine Room” (Time)
3 Rounds for Time
20/14 Calorie Echo Bike
60ft (18m) Dual Dumbbell Walking Lunge
400m Run
25 Wall Balls
Dumbbells: 2 × 35/25lb, 15/12kg
Wall Ball: 20/14lb, 9/6kg to 10/9ft
Bike Alternatives:
25/20 Calorie Bike Erg
22/17 Calorie Assault Bike
Score = Time
Time Domain: 15-18 minutes
Time Cap: 18 minutes
Stimulus: Aerobic conditioning with leg stamina and repeatable cycle work. Strong lower-body endurance mixed with moderate wall-ball fatigue and consistent machine output.
RPE: 8/10
Primary Objective: Maintain strong but consistent pacing across all three rounds on bike + run.
Secondary Objective: Keep the Wall Balls to 2 or less sets per round.
[Engine Room: L2, L1, & Masters 55+] (Time)
Level 2:
18/13 Cal Bike
60ft (18m) Dual DB Lunge @ 25/15lb (12/7kg)
400m Run
20 Wall Balls (14/10lb, 6/4kg to 10/9ft)
—
Level 1:
15/11 Cal Bike
50ft (15m) DB Lunge 25/15lb, 12/7kg
200m Run
20 Wall Balls (14/10lb, 6/4kg)
—
Masters 55+:
16/12 Cal Bike
60ft (18m) Dual DB Lunge @ 25/15lb, (12/7kg)
400m Run
25 Wall Balls (14/10lb, 6/4kg)
[Engine Room: Competitor & Travel] (Time)
Competitor:
Echo Bike 25/20 calories
Lunges @ 50/35lb (22.5/15kg)
Wall Ball: 30/20lb (14/9kg)
—
Travel:
3 Rounds
1:00 Hard Machine of Choice
20 Dual Dumbbell Reverse Lunges
2:00 Treadmill Run
30 Air Squats
Dumbbells: 2 x 35/25lb, 15/12kg
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)
3 Sets: For Quality
10-12 Reverse Nordic Curls
:20/:20 Single Leg Hip Thrust off Bench Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Aparts
:20/:20 Single Arm Ring Plank