WOD – Wed, Mar 18
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
20 Alternating Arm Swings
12 Back Slaps
10 Alternating Scorpions
:20 Extended Plank Reverse Bridge
:30 Glute Bridge Hold
–
2 Sets:
10 Banded Pull-Overs
15 Banded Pull-Aparts
10 Air Squats + 5 Jumping Squats
20 Bear Plank Shoulder Taps
8-10 Kneeling Plyo Push-Ups or Speed Push-Ups (00×0 Tempo)
Specific Barbell Prep
3 Sets:
3 Bench Press + 3 Supine Medball Chest Pass
Building to working Loads
Specific Primer
5 Hand Release Push-Ups
5 Wall Balls
3 Hand Release Push-Ups
5 Wall Balls
Rest 2:00 then hit the workout
Bench Press (Weightlifting Variable Reps & Sets)
Modifications:
Level 1: Every 3:00 x 5 Sets: 6- Reps Across @ 6-7 RPE + 5 Supine Medball Chest Pass
Movement Limitations: Close Grip Bench, Multi Grip Bench, Floor Press, Dumbbell Bench Press
“Faster” (Time)
3 Rounds for Time
25/20 Hand-Release Push-Ups
25 Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Time
Goal: 6-10 minutes
Time Cap: 12 minutes
RPE: 8–8.5/10
Stimulus: Aerobic Conditioning / Upper Body and Leg Stamina
Primary Objective: Manage the quad and shoulder fatigue by breaking early and efficiently on the Wall Balls, don’t wait for failure to take a rest.
Secondary Objective: Focus to maintain consistent sets across on both the Wall Balls and the Push-Ups. Have a good strategy from the get go that allows for consistency.
[Faster: Level 2, Level 1, & Masters 55+] (Time)
Level 2
3 Rounds for Time:
20/15 Hand-Release Push-Ups
20 Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft
—
Level 1
3 Rounds for Time:
20/15 Elevated Push-Ups
20 Wall Balls
Wall Ball: 10/8lb, 4/3kg, 10/9ft target
—
Masters 55+
3 Rounds for Time:
20/15 Push-Ups
20 Wall Balls
Wall Ball: 14/10lb, 6/4kg, 10/9ft
[WOD: Competitor & Travel] (Time)
Competitor
3 Rounds for Time:
30/25 Hand-Release Push-Ups
30 Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft
—
Travel/Hotel
3 Rounds for Time:
25/20 Push-Ups
25 Dumbbell Thrusters
Dumbbells: 2 x 25/15lb, 12/7kg
Mobility (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch
Optional Accessories (Checkmark)
Part A)
3 Sets:
12 Weighted Maltese Raises
12 Weighted Victorian Raises
Part B)
Accumulate
100 Banded Tricep Extensions
100 Banded Bicep Curls