WOD – Sat, Jan 10
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep:
3 Sets: For Quality
200m Run
10 Kettlebell Deadlifts / Russian Kettlebell Swings/ American Kettlebell Swings
10 Alt Dead-Bugs
10 Alt Bird-Dogs
:15/:15 Single Arm Plank Hold
Kettlebell Race Tap Game Warm-Up
Get to working weights on American Kettlebell Swings, Practice Synchro Alternating Medball Sit-Ups and Go over Scales for Handstand Holds.
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Wall Facing Handstand Holds *Adjusting distance away from the wall.
Box Piked Handstand Holds
“Shared Outcome” (AMRAP – Rounds and Reps)
21:00 AMRAP
50 Synchro American Kettlebell Swings
50 Synchro Alternating Medball Weighted Sit-Ups
50 Second Synchro Handstand Hold* (Wall Supported)
200m Run (Together, Holding Medball)
*For the Handstand Hold, the time is cumulative time. The time can be in 2-3 sets of 10-25 seconds
Ketttlebell: 53/35lb, 24/16kg
Medball: 20/14lb, 9/6kg
Goal: ~3 rounds
Stimulus: Partner workout, midline stamina, overhead endurance, and aerobic pacing
Workout RPE: 7.5–8/10
Primary Objective: Maintain smooth synchro movement standards without excessive rest
Secondary Objective: Complete the handstand hold in as few sets as possible
[Shared Outcome: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
21:00 AMRAP
50 Synchro American Kettlebell Swings
50 Synchro Alternating Medball Weighted Sit-Ups
30 Second Synchro Handstand Hold* (Wall Supported)
200m Run (Together, Holding Medball)
Ketttlebell: 44/26lb, 20/12kg
Medball: 14/10lb, 6/4kg
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Level 1:
21:00 AMRAP
50 Synchro Russian Kettlebell Swings
50 Synchro Sit-Ups
50 Second Synchro Plank
200m Run (Together)
Ketttlebell: 35/26lb, 15/12kg
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Masters 55+:
21:00 AMRAP
50 Synchro Russian Kettlebell Swings
50 Synchro Alternating Medball Weighted Sit-Ups
30 Second Synchro Handstand Hold* (Wall Supported)
200m Run (Together, Holding Medball)
*For the Handstand Hold, the time is cumulative time. The time can be in 2-3 sets of 10-25 seconds
Ketttlebell: 44/26lb, 20/12kg
Medball: 14/10lb, 6/4kg
[Shared Outcome: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
21:00 AMRAP
50 Synchro American Kettlebell Swings
50 Synchro Alternating GHD Weighted Sit-Ups
50 Second Freestanding Handstand Hold*
200m Run (Together, Holding Medball)
*For the Handstand Hold.. This is cumulative between the two partners
Ketttlebell: 53/35lb, 24/16kg
Medball: 20/14lb, 9/6kg
—
Travel / Hotel: Solo
21:00 AMRAP
50 American Kettlebell Swings
50 Weighted Sit-Ups
50 Second Handstand Hold* (Wall Supported)
200m Run
*For the Handstand Hold, the time is cumulative time. The time can be in 2-3 sets of 10-25 seconds
Ketttlebell: 53/35lb, 24/16kg
Weighted Sit-Up: Dumbbell @ 20/15lb, 9/7kg
Mobility (Checkmark)
1:00/1:00 Tall Dragon Stretch
1:00/1:00 Scorpion Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets
8/8 Single Leg Dumbbell Hip Thrust w/ Pause @ the Top of Each Rep, Light
8/8 Split Stance Dumbbell Crossbody RDL