WOD – Sun, Mar 22
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2:00 Cardio Choice
–
2 Sets:
:15 Passive Hang + :15 Active Hang
5 Strict Knee Raises
:15 Wall Supported Handstand Hold
10 Arch Ups + :10 Arch-Up Hold
15 Russian Twists (Over and Back = 1 Rep) / Unweighted
–
Go over specifics for Handstand Hold, Ball Ups, Hip Extensions, and Banded Chops
– Tackle touches and a few reps on each.
Specific Conditioning Primer
@ 70%
3 Burpee Pull-Ups
9/7 Calorie Bike
3 Burpee Pull-Ups
–
@ 80-85%, just under pace for workout
3 Burpee Pull-Ups
9/7 Calorie Bike
3 Burpee Pull-Ups
Gymnastics Strength EMOM (Checkmark)
16:00 EMOM
Minute 1: :20-:30 Handstand Hold
Minute 2: 1-2 Ring Ball-Ups w/ Slow Eccentric
Minute 3: 15 GHD Hip Extensions
Minute 4: 8/8 Banded Chop (Low to High, High to Low )
*Alt Rounds of High to Low and Low to High on the Banded Chops
Competitor: Freestanding Handstand Hold
Level 2&3, Masters 55+:: Wall Facing Handstand Hold
Level 1: Box Piked Handstand Hold
“Fast and Furious” (Time)
3 Sets: For Time
5 Burpee Pull-Ups
15/10 Calorie Echo Bike
5 Burpee Pull-Ups
Rest 2:00 b/t sets
Pull-Up Bar: Out of reach of hands at full extension of the arms
Score = Total Running Time
Goal: Sub 2:00 per set / Ideally 1:30-2:00
RPE: 9/10 , This should feel like a full sprint every set
Stimulus: Short Sprint / Aerobic Power / Upper Body Pulling
Primary Objective: Sprint. This is not a workout for pacing, plan attack every set like it’s a single max effort and use the 2:00 rest to fully reset.
Secondary Objective: Stay clean on the Burpee Pull-Up, jump to the bar with control and pull aggressively. This is where the workout will slow down significantly specifically after the bike if you aren’t intentional about your movement.
[Fast and Furious: Level 2, Level 1, & Masters 55+] (Time)
Level 2
3 Sets: For Time
5 Burpee Pull-Up
15/10 Calorie Echo Bike
5 Burpee Pull-Up
Rest 2:00 b/t sets
Pull-Up Bar: At top end of reach of hands at full extension of the arms
—
Level 1
3 Sets: For Time
5 Burpee + Jumping Pull-Up
10/7 Calorie Echo Bike
5 Burpee + Jumping Pull-Up
Rest 2:00 b/t sets
Choose a Pull Up Bar that allows you to sink into a quarter squat and then jump up to chin-over bar
—
Masters 55+
3 Sets: For Time
5 Burpee Pull-Up
12/9 Calorie Echo Bike
5 Burpee Pull-Up
Rest 2:00 b/t sets
Pull-Up Bar: At top end of reach of hands at full extension of the arms
[Fast and Furious: Competitor & Travel] (Time)
Competitor
3 Sets: For Time
5 Burpee Bar Muscle-Ups
18/13 Calorie Echo Bike
5 Burpee Bar Muscle-Ups
Rest 2:00 b/t sets
—
Travel/Hotel
3 Sets: For Time
5 Burpee Pull-Ups
200m Run
5 Burpee Pull-Ups
Rest 2:00 b/t sets
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:
10-12 Reverse Wrist Curls
8/8 Bird-Dog Rows
30* Flutter Kicks
*Flutter Kick (1 Rep) = Right + Left