WOD – Sat, Jan 31
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2:00 Cardio Choice
–
3 Sets
5/5 Worlds Greatest Stretch
10 Alternating Scorpions
16 Down Dog Toe Touches
:15/:15 Sampson Lunge Stretch
:15/:15 Single Leg Glute Bridge Hold
Specific Prep:
2 Sets:
10 Syncro Air Squats
10 Russian Kettlebell Swings, building to working loads
5 Burpees to Plate
–
Confirm strategy, set-up and flow of the workout
“Guardians of the Galaxy” (AMRAP – Reps)
25:00 AMRAP
Partner 1: 10-15-20-25…. Calorie Bike
Partner 2 and 3: AMRAP
30 Syncro Air Squats
30 Russian Kettlebell Swings
30 Burpees to Plate
Every time partners reach the Air Squats, Rep are done in synchro, while Russian Kettlebell Swings and Burpees are split between partners and partitioned as desired.
Kettlebell: 53/35lb, 24/16kg
Score = Total Reps Completed (1 cal = 1 rep)
Flow
Partner 1 starts on the bike with 10 calories.
Partners 2 & 3 begin the AMRAP together.
Once Partner 1 finishes the bike:
Partner 1 swaps into the AMRAP
Partner 3 moves to the bike to complete 10 calories
Once Partner 3 finishes:
Partner 3 joins the AMRAP
Partner 2 moves to the bike for 10 calories
After all three partners have completed 10 calories, the cycle repeats with the next calorie target (15 calories), continuing in this pattern for the full 25 minutes.
[Guardians of the Galaxy: L2, L1, & Masters 55+] (AMRAP – Reps)
Level 2:
25:00 AMRAP
Partner 1: 8-12-16-20…. Calorie Bike
Partner 2 and 3: AMRAP
24 Syncro Air Squats
24 Russian Kettlebell Swings
24 Burpees to Plate
Kettlebell: 53/35lb, 24/16kg
—
Level 1:
25:00 AMRAP
Partner 1: 6-9-12-15…. Calorie Bike
Partner 2 and 3: AMRAP
24 Syncro Air Squats
24 Russian Kettlebell Swings
24 Burpees
Kettlebell: 35/18lb, 16/8kg
—
Masters 55+:
25:00 AMRAP
Partner 1: 8-12-16-20…. Calorie Bike
Partner 2 and 3: AMRAP
24 Syncro Air Squats
24 Russian Kettlebell Swings
24 Burpees to Plate
Kettlebell: 44/26lb, 20/12kg
[Guardians of the Galaxy: Competitor & Travel] (AMRAP – Reps)
Competitor:
25:00 AMRAP
Partner 1: 10-15-20-25…. Calorie Bike
Partner 2 and 3: AMRAP
30 Syncro Air Squats
30 Synchro American Kettlebell Swings
30 Synchro Burpees to Plate
Kettlebell: 53/35lb, 24/16kg
—
Travel / Hotel: Solo
25:00 AMRAP
:30-:45-:60-:75 Treadmill Run
Partner 2 and 3: AMRAP
30 Air Squats
15 Russian Kettlebell Swings or Dual Dumbbell Swing
15 Burpees
Choice on Load
Mobility (Checkmark)
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories (Checkmark)
For Quality
3 Sets:
8/8 Dumbbell Bulgarian Split Squats
15 Wall Tibialis Raises
:30 Foot Elevated Glute Bridge Hold