WOD – Sat, Feb 7
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Body Heat and Activation
2 Sets
10 Bend and Bows
10 Bootstrap Squats
10 Bird Dog From Crawling
10 Dead-Bug Alternating Heel Taps
Warm-Up Game
Rowing Golf
– Row to 1000m with a partner, alternating every 100m
– The goal is to roll into 100m directly on the dot so that you hit 100m – 200m – 300m not being over or under.
– If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will be done until 1000m for time.
Specific Prep
2 Sets:
8 Medball Sit-Up Toss / Throw
8 Alternating Box Step-Ups
4 Box Jumps
6-8 Push-Ups
*Building progressions to movements for the day and going over targeted points of performance
“Point Break” (AMRAP – Rounds and Reps)
20:00 AMRAP
500m Row
20 Alternating Medball Throw Sit-Ups *
20 Box Jumps
20/14 Synchro Push-Ups
Row = Combined
For Partner Sit-Ups = Feet are set to 5ft Apart, Medball @ 14/10lb, 6/4kg
Box Jump Height: 30/24in, Combined Reps
Synchro Push-Ups = Meet at the top of each rep
Male/Male = 20 Reps
Male/Female = 17 Reps
Female/Female = 14 Reps
Goal: 3-5+ rounds
Stimulus: Partner aerobic capacity with shared midline and upper-body stamina
Workout RPE: 7/10
Primary Objective: Keep paces and breaks cyclical throughout
Secondary Objective: Maintain clean synchro standards without long pauses
[Point Break: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
15/10 Synchro Push-Ups*
Medball @ 14/10lb, 6/4kg
Box Jump Height: 24/20in
—
Level 1:
20 Step-Ups Box Jumps (24/20in)
20/14 Elevated Push-Ups (Combined, not Synchro)
For Partner Sit-Ups = Feet are set to 2ft Apart, Medball @ Choice
—
Masters 55+:
20 Box Jumps or Step-Ups (24/20in)
15/10 Synchro Push-Ups*
Medball @ 14/10lb, 6/4kg
[Point Break: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
20:00 AMRAP
500m Row
20 GHD Medball Throw Sit-Ups*
20 Box Jumps
20/14 Synchro Handstand Push-Ups
Row = Combined
For Partner Sit-Ups = Feet are set to 5ft Apart, Medball @ 14/10lb, 6/4kg
Box Jump Height: 30/24in, Combined Reps
—
Travel / Hotel: Solo
20:00 AMRAP
400m Run
20 Weighted Sit-Ups
20 Box Jumps or Bench Jumps
20/14 Push-Ups
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)
Accumulate 1:30 Ring Support Hold
Accumulate 100 Banded Tricep Extensions
Accumulate 2:00/2:00 Side Plank