WOD – Fri, Jan 30
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep:
2 Sets:
:30-:45 Jump Rope Practice
6-8 Inchworm Push-Ups
16 Bear Plank Shoulder Taps
10/10 Single Leg Glute Bridges
12 Glute Bridge Banded Pull-Aparts
Specific Prep:
2 Sets
Single Arm Upright Row
Single Arm Strict Press
8-10 Scapular Push-Ups + 4-6 Push-Ups
4-6 Strict Knee Raises
8 Bar Kip Swings
–
Build to Working Toes to Bar Modification and Dumbbell Snatch Loads prior to Bench
Specific Warm-Up:
5 Bench Press @ 40-50%
5 Bench Press @ 50-55%
3 Bench Press @ 55-60%
–
Then Load to Working Weights on the Bar
Bench Press (Weightlifting Variable Reps & Sets)
Goal: 8+ Reps (15 Rep Cap)
“Double Agent” (Time)
4 Sets: For Time
16-14-12-10 Toes to Bar
24 Crossovers or 48 Double Unders
16-14-12-10 Alt Dumbbell Snatch
Rest 1:00 b/t sets
Dumbbell: 50/35lb, 22.5/15kg
Time Domain: 10-15 minutes
Time Cap: 15 min
Stimulus: Grip / Interference and Gymnastics Density
RPE: 8–8.5/10
Primary Objective: Look to maintain big sets on the toes to bar and snatches, if not unbroken.
Secondary Objective: Complete the workout sub 10:00
[Double Agent: L2, L1, & Masters 55+] (Time)
Level 2:
4 Sets: For Time
16-14-12-10 Toes to Target
18 Crossovers or 36 Double Unders
16-14-12-10 Alt Dumbbell Snatch
Rest 1:00 b/t sets
Dumbbell: 35/25lb, 15/12kg
—
Level 1:
4 Sets: For Time
16-14-12-10 Kipping Knee Raises
48 Single Unders
16-14-12-10 Alt Dumbbell Hang Snatch
Rest 1:00 b/t sets
Dumbbell: 25/15lb, 12/7kg
—
Masters 55+:
4 Sets: For Time
14-12-10-8 Toes to Bar
18 Crossovers or 36 Double Unders
14-12-10-8 Alt Dumbbell Snatch
Rest 1:00 b/t sets
Dumbbell: 30/20lb, 14/9kg
[Double Agent: Competitor & Travel] (Time)
Competitor:
Dumbbell: 70/50lb, 32/22.5kg
—
Travel / Hotel:
4 Sets: For Time
16-14-12-10 Strict Toes to Bar
24 Crossovers or 48 Double Unders
16-14-12-10 Alt Dumbbell Snatch
Rest 1:00 b/t sets
Dumbbell: 50/35lb, 22.5/15kg
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
3 Sets:
:20 GHD Extended Supine Plank
:15/:15 Single Arm Ring Plank