WOD – Sat, Jan 3
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2:00 Row
–
2 Sets: For Quality
10 Rower Ab-Rollouts
5/5 Kettlebell Windmill
10 Alternating Single Arm Kettlebell Swings
10 Box Step-Ups + 5 Box Jumps (Step-Down)
Specific Movement Prep and Primer
:20 Dual Kettlebell Front Rack Hold @ Warm-Up Loads
10 Abmat Sit-Ups
:20 Forearm Plank
5 Hang Muscle Snatch + 3 Hang Power Snatch
:20 Dead-Hang
5 Box Jump Overs
:20 Handstand Hold
–
:15 Dual Kettlebell Front Rack Hold @ Warm-Up Loads
8 Abmat Sit-Ups
:15 Forearm Plank
5 Power Snatch @ Working Loads
:15 Dead-Hang
5 Box Jump Overs
:15 Handstand Hold
“Resolution Road” (Time)
For Time
2000m Row
*Partner Holds Dual Kettlebell Front Rack
150 Abmat Sit-Ups
*Partner Holds Plank
100 Power Snatch
*Partner Holds Dead-Hang From Pull-Up Bar
50 Box Jump Overs
*Partner Holds Handstand Hold
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
Kettlebells: 2 x 53/35lb, 24/16kg
Score = Time
Goal Time Domain: 18:00-24:00
Time Cap: 28:00
Stimulus: Partner Conditioning / Midline and Muscular Endurance
RPE: 7/10
Primary Objective: Split the working sets evenly between partners.
Secondary Objective: Maintain consistent sets on the snatches looking to complete in 5-10 tng rep sets at a time.
[Resolution Road: L2, L1, & Masters 55+] (Time)
Level 2:
2000m Row
*Partner Holds Dual Kettlebell Front Rack
150 Abmat Sit-Ups
*Partner Holds Plank
75 Power Snatch
*Partner Holds Dead-Hang From Pull-Up Bar
50 Box Jump Overs
*Partner Holds Handstand Hold
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
Kettlebells: 2 x 35/18lb, 16/8kg
—
Level 1:
1500m Row
100 Abmat Sit-Ups
*Partner Holds Plank
75 Hang Power Snatch
*Partner Holds Dead-Hang From Pull-Up Bar
50 Box Step-Ups
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
—
Masters 55+:
150m Row
*Partner Holds Dual Kettlebell Front Rack
125 Abmat Sit-Ups
*Partner Holds Plank
75 Power Snatch
*Partner Holds Dead-Hang From Pull-Up Bar
50 Box Jump Overs
*Partner Holds Handstand Hold
Barbell: 65/45lb, 30/20kg
Box Height: 24/20in
Kettlebells: 2 x 35/18lb, 16/8kg
[Resolution Road: Competitor & Travel] (Time)
Competitor:
For Time
2000m Row
*Partner Holds Dual Kettlebell Front Rack
150 GHD Sit-Ups
*Partner Holds Plank
100 Power Snatch
*Partner Holds Dead-Hang From Pull-Up Bar
50 Box Jump Overs
*Partner Holds Handstand Hold
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
Kettlebells: 2 x 53/35lb, 24/16kg
—
Travel / Hotel: Solo
For Time:
1000m Run
100 Sit-Ups
2:00 Plank Hold
50 Alternating Dumbbell Snatch
1:00 Handstand Hold
30 Bench Jump Overs
Dumbbell: 50/35lb, 22.5/15kg
Bench: 18in
Mobility (Checkmark)
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (Checkmark)
For Quality
3-4 Sets:
10 Ring Face Pulls
10 Ring V-Outs
:45/:45 Side Plank