WOD – Sun, Dec 28
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets:
:30 Jump Rope Practice
15 Banded Pull-Aparts
12 Bear Plank Shoulder Taps
9 Glute Bridges @ 3030 Tempo
6 Compression Sit-Ups
6/6 Single Kettlebell Suitcase Deadlift
Specific Prep
Build to working weights on Bench Press with 2 Sets x 3-5 Reps
–
2 Sets
20 Double Unders or 40 Single Unders
6-8 GHD Sit-Ups or Modification / Short Range / V-Ups / Weighted Sit-Ups
100ft (30m) Farmers Carry
–
Then get into flow and waterfall style start
“Donner” (4 Rounds for distance)
20:00 EMOM
Minute 1: 15 GHD Sit-Ups
Minute 2: 15 Bench Press
Minute 3: 50 Double Unders
Minute 4: Max Distance Farmer Carry
Minute 5: Rest
Bench Press: 135/95lb, 61/43kg
Farmer Carry: 70/53lb, 32/24kg
Score = Total Distance Accumulated on Farmer Carry
Goal: Maintain 200ft/60m + Farmers Carry Each Round
Time Domain: 4:00 on / 1:00 off EMOM with :40/:20 work rest each minute, (1:00 for Farmers Carry)
Stimulus: Midline stamina, upper-body pressing volume, and grip endurance under aerobic fatigue
RPE: 7/10
Primary Objective: Hit all required reps within each working minute
Secondary Objective: Maintain steady, repeatable distance on the farmer carry
[Donner: L2, L1, & Masters 55+] (Distance)
Level 2:
20:00 EMOM
Minute 1: 12 GHD Sit-Ups
Minute 2: 15 Bench Press
Minute 3: 35 Double Unders
Minute 4: – Max Distance Farmers Carry
Minute 5: Rest
Bench Press: 115/75lb, 52/34kg
Farmers Carry: 53/35lb, 24/16kg
—
Level 1:
20:00 EMOM
Minute 1: 15 Abmat Sit-Ups
Minute 2: 15 Bench Press
Minute 3: 50 Single Unders
Minute 4: – Max Distance Farmers Carry
Minute 5: Rest
Bench Press: 50% of 1RM Bench Press
Farmers Carry: 35/18lb, 16/8kg
—
Masters 55+:
20:00 EMOM
Minute 1: 15 V-Ups
Minute 2: 15 Bench Press
Minute 3: 35 Double Unders
Minute 4: – Max Distance Farmers Carry
Minute 5: Rest
Bench Press: 95/65lb, 43/30kg
Farmers Carry: 53/35lb, 24/16kg
[Donner: Competitor & Travel] (Distance)
Competitor:
20:00 EMOM
Minute 1: 15 GHD Sit-Ups
Minute 2: 15 Bench Press
Minute 3: 50 Double Unders
Minute 4: – Max Distance Farmers Carry
Minute 5: Rest
Bench Press: 155/105lb, 70/48kg
Farmers Carry: 100/70lb, 45/32kg
—
Travel / Hotel:
20:00 EMOM
Minute 1: 15 V-Ups
Minute 2: 15 Dumbbell Bench Press
Minute 3: 50 Double Unders
Minute 4: – Max Effort Farmers March
Minute 5: Rest
Dumbbells: Choice
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 Accessory Finisher (Checkmark)
For Quality
3 Sets
15 Dual Dumbbell Hammer Curls
15 Dual Dumbbell Skull Crushers