WOD – Thu, Jan 22

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2 Sets: For Quality

200m Run

6 Inchworm Push-Ups

:15 Hollow Hold

10 Alternating V-Ups

6/6 Suitcase Deadlifts

:15/:15 Suitcase Standing March

Specific Prep and Primer

1-2 Sets as Primer

4-6 GHD Sit-Ups / V-ups / Medball Weighted Sit-Ups

10m High Knees

10m Butt Kicks

2 Shuttle Run Sprints

100ft (30m) Farmers Carry @ working loads

1 Partial Wall Walk + 1 Full Wall Walk

“Lil’ Sebastian Forever” (6 Rounds for reps)

6 Sets: (31:30 Running Clock)

3:45 AMRAP

:30 GHD Sit-Ups

200m Run

200ft (60m) Farmers Carry

– Max Effort Wall Walks in the Remaining Time

Rest 1:30 b/t sets

Farmers Carry @

Kettlebells: 2 x 70/53lb, 32/24kg

Dumbbells: 2 x 70/50lb, 32/22.5kg

Wall Walks: 10in From Wall
Score = Total Reps Completed across all sets

Goal: Complete 10+ GHD Sit-Ups and 5+ Wall Walks / Set

Total 15+ Reps / Set for 90+ Reps

Time Domain: 30 minutes total (work + rest)

Primary Objective: Preserve shoulder capacity to accumulate wall walks every round

Secondary Objective: Move efficiently through the carry and run to protect scoring time

[Lil’ Sebastian Forever: L2, L1, & Masters 55+} (6 Rounds for reps)

Level 2:

6 Sets: (31:30 Running Clock)

3:45 AMRAP

:30 GHD Sit-Ups

200m Run

150ft (45m) Farmers Carry

– Max Effort Wall Walks in the Remaining Time

Rest 1:30 b/t sets

Farmers Carry @

Kettlebells: 2 x 53/35lb, 24/16kg

Dumbbells: 2 x 50/35lb, 22.5/15kg

Wall Walks: 10in From Wall

—

Level 1:

6 Sets: (31:30 Running Clock)

3:45 AMRAP

:30 Abmat Sit-Ups

150m Run

150ft (45m) Farmers Carry

– Max Effort Wall Walks in the Remaining Time

Rest 1:30 b/t sets

Farmers Carry @

Kettlebells: 2 x 44/26lb, 20/12kg

Dumbbells: 2 x 45/30lb, 20/15kg

Wall Walks: 30in From Wall

—

Masters 55+:

6 Sets: (31:30 Running Clock)

3:45 AMRAP

:30 V-Ups

200m Run

150ft (45m) Farmers Carry

– Max Effort Wall Walks in the Remaining Time

Rest 1:30 b/t sets

Farmers Carry @

Kettlebells: 2 x 53/35lb, 24/16kg

Dumbbells: 2 x 50/35lb, 22.5/15kg

Wall Walks: 20in From Wall

[Lil’ Sebastian Forever: Competitor & Travel] (6 Rounds for reps)

Competitor:

As prescribed

—

Travel / Hotel:

6 Sets: (31:30 Running Clock)

3:45 AMRAP

:30 Abmat Sit-Ups

200m Run

5 Wall Walks

– Max Effort Farmers Hold

Rest 1:30 b/t sets

Score = Reps + Time Held (seconds)

Farmers Carry @

Kettlebells: 2 x 70/53lb, 32/24kg

Dumbbells: 2 x 70/50lb, 32/22.5kg

Wall Walks: 10in From Wall

Mobility (Checkmark)

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality

3 Sets:

:18/:18 Side Star Plank

:18/18 Copenhagen Plank

1:00 Glute Bridge Hold (Diaphragmatic breathing)