WOD – Sat, Mar 7
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
400m Run with Partner and Medball
–
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10/10m Lateral Lunge and Step
10m Walking Figure 4 Stretch
3 Sets:
10 Medball Partner Chest Pass
10/10 Medball Rotational Pass
10 Partner Banded Paloff Press
Specific Prep: Get to Specific Working Loads in 1-2 Sets
100ft (30m) Farmers Carry
25ft (7.5m) Farmers Walking Lunge
8 Synchro Air Squats
1 Partial Wall Walk + 1 Wall Walk
CrossFit Games Open 26.2 (Checkmark)
TBD!!!
“Double Down” (Time)
For Time: With Partner
400m Run (Together)
400m Farmer Carry (Split)
400m Run (Together)
100 Synchro Air Squats
400m Run (Together)
100m Dual Dumbbell Farmers Walking Lunge (Split)
400m Run (Together)
24 Wall Walks (Split) (10in from wall)
Farmer Carry: 2×53/35lb (24/16kg)
Farmers Walking Lunge: 2×50/35lb (22.5/15kg)
Score = Time
Goal: 30–40 minutes
Time Cap: 40 minutes
RPE: 8–8.5/10
Stimulus: Aerobic Capacity / Muscular Endurance / Midline Stability
Primary Objective: Manage the carrying and lunging volume as a team , communicate load sharing on split movements and keep transitions tight between partners.
Secondary Objective: Keep all four runs together and at a pace both partners can sustain. The runs are the glue of this workout, do not let one partner red line while the other recovers.
[Double Down: L2, L1, & Masters 55+] (Time)
Level 2:
Farmer Carry: 2×35/25lb (15/12kg)
Farmers Walking Lunge: 2×35/25lb (15/12kg)
—
Level 1:
24 Wall Walks (Split) (30in from wall)
Farmer Carry: 2×25/15lb (12/7kg)
Farmers Walking Lunge: 2×25/15lb (12/7kg)
—
Masters 55+:
80 Synchro Air Squats
16 Wall Walks (Split) (20in from wall)
Farmer Carry: 2×30/20lb, 14/9kg
Farmers Walking Lunge: 2×35/25lb (15/12kg)
[WOD: Competitor & Travel] (Time)
Competitor:
Farmer Carry: 2×70/53lb (32/24kg)
Farmers Walking Lunge: 2×70/50lb (32/22.5kg)
—
Travel / Hotel:
For Time : With Partner
400m Run (Together)
400m Dual Dumbbell Farmer Carry (Split)
400m Run (Together)
100 Synchro Air Squats
400m Run (Together)
100m Dual Dumbbell Farmers Walking Lunge (Split)
400m Run (Together)
24 Wall Walks (Split) (10in from wall)
Farmer Carry: 2×50/35lb (22.5/15kg)
Farmers Walking Lunge: 2×50/35lb (22.5/15kg)
Mobility (Checkmark)
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
Optional Accessories (Checkmark)
For Quality:
3 Sets
:30 Wall Sit March
:30 Weighted Sorenson Hold