WOD – Thu, Mar 19
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
400m Run
–
10 Kettlebell Deadlifts
:15 Hollow Hold
:15/:15 Side Plank
:30 Banded Psoas March
:30 Echo
–
10 Russian Kettlebell Swings
10 Abmat Sit-Ups
:30 Banded Psoas March
:30 Echo
–
200m Run
8 American Kettlebell Swings
8 Abmat Sit-Ups
12/9 Calorie Echo Bike
“Rampage” (Time)
For Time:
3 Sets:
800m Run
30 American Kettlebell Swings
30 Abmat Sit-Ups
30/22 Calorie Echo Bike
Rest 3:00 b/t sets
Kettlebell: 53/35lb, 24/16kg
Score = Total Running Time (including rest)
Goal: 6:30–8:30 per set / 35:00 Time Cap
RPE: 7/10 (Think steady aerobic and muscular endurance building
Stimulus: Aerobic Power / Cyclical Conditioning / Midline Stamina
Primary Objective: Establish a sustainable 800m pace that you can repeat across all 3 sets. The run will set the ceiling for the rest of the set, go out too hot and the rest of the movements will catch up to ya.
Secondary Objective: Consistent Pacing from set 1 to set 3.
[Rampage: Level 2, Level 1, & Masters 55+] (Time)
Level 2
3 Sets: For Time
800m Run
30 American Kettlebell Swings
30 Abmat Sit-Ups
25/18 Calorie Echo Bike
Rest 3:00 b/t sets
Kettlebell: 44/26lb, 20/12kg
—
Level 1
3 Sets: For Time
600m Run
20 Russian Kettlebell Swings
20 Abmat Sit-Ups
20/14 Calorie Echo Bike
Rest 3:00 b/t sets
Kettlebell: 35/18lb, 16/8kg
—
Masters 55+
3 Sets: For Time
600m Run
25 Russian Kettlebell Swings
25 Abmat Sit-Ups
25/18 Calorie Echo Bike
Rest 3:00 b/t sets
Kettlebell: 44/26lb, 20/12kg
[Rampage: Competitor & Travel] (Time)
Competitor
3 Sets: For Time
800m Run
30 American Kettlebell Swings
30 GHD Sit-Ups
30/22 Calorie Echo Bike
Rest 3:00 b/t sets
Kettlebell: 70/53lb, 32/24kg
—
Travel/Hotel
3 Sets: For Time
800m Run
30 Dual Dumbbell Swings
30 Sit-Ups
400m Run (in place of Echo Bike)
Rest 3:00 b/t sets
Dumbbell: 535/25lb, 15/12kg
Mobility (Checkmark)
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch
Optional Accessories (Checkmark)
For Quality
3 Sets: For Quality
:15/:15 Single Leg Romanian Iso Hold w/Kettlebell Passes
15/15 Banded Terminal Knee Extensions
50ft (15m) Sled Push, For Load