WOD – Thu, Mar 26
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2:00 Cardio Choice
–
2 Sets:
2 x 25/25ft (7.5/7.5m) Lateral Shuffle
10 Deep Lunge Mountain Climbers
8 Scapular Pull-Ups
5/5 Single Arm Ring Rows 2020 Tempo
10 Ring V-Outs
Specific Prep:
2 Sets
1 Wall Walk + :15 Nose to Wall Hold
5 Muscle-Up Rows
:05 Ring Support Hold + Slow Lowering + :05 Bottom of Ring Dip Hold
5 Strict Knee Raises
:10 Tuck L-Hang Hold
–
Then go through specifics for the gymnastics strength EMOM
Gymnastics Strength EMOM (Checkmark)
very 1:15 x 10 Sets, Alternating Stations
Station 1:
:10 Ring Row to Chest Hold + Transition to Bottom of Dip + :10 Bottom of Dip Hold + Transition to Support + :10 Ring Support Hold + :05 Eccentric Dip
Station 2:
:20 Tuck Front Lever Hold
Level 2: Use Toenail Spot for All Positions , On the Tuck Front Lever Adjust to Single Leg Tuck Front Lever and Other Lightly on the Floor
Level 1:
Station 1:
5 Ring Rows @ 31×3 Tempo (3 count down, 1 count pause, pull fast to chest, 3 count hold at chest
Station 2:
:10-:15 Ring Support Hold w/Toenail Spot + :20 Hollow Hold
“Stacked Deck” (AMRAP – Rounds and Reps)
For Rounds + Reps
12:00 AMRAP
1-2-3-4-5
Wall Walk
2-4-6-8-10
Strict Pull-Ups
Shuttle Run
Wall Walk: 10in From the Wall
Shuttle Run = 25/25ft (7.5/7.5m)
Goal: 5+ Rounds, Into Round
RPE: 8-8.5/10
Stimulus: Gymnastics Endurance / Upper Body Pushing and Pulling
Primary Objective: Manage the wall walk volume as the ladder climbs. The sets feel small early and compound quickly. Athletes who move efficiently and stay tight on the wall will protect their pulling capacity on the strict pull-ups.
Secondary Objective: Keep the strict pull-ups unbroken in the early rounds. As the ladder climbs into sets of 6, 8, and 10 reps, planned breaks are smarter than failed reps. The shuttle run is more of a short reset for the arms. Use it.
[Stacked Deck: Level 2, Level 1, Master 55+] (AMRAP – Rounds and Reps)
Level 2
12:00 AMRAP
1-2-3-4-5… Wall Walks
2-4-6-8-10…
Strict Banded Pull-Ups
Shuttle Run
Shuttle Run = 25/25ft (7.5/7.5m)
Wall walk distance to 20in from wall
—
Level 1
12:00 AMRAP
1-2-3-4-5… Wall Walks
2-4-6-8-10… Ring Rows or Jumping Pull-Ups
Shuttle Run
Shuttle Run = 25/25ft (7.5/7.5m)
Wall walk distance to 30in from wall or Box Pike Walk-Ups
—
Masters 55+
12:00 AMRAP
1-2-3-4-5… Wall Walks
2-4-6-8-10…
Strict Pull-Ups
Shuttle Run
Shuttle Run = 25/25ft (7.5/7.5m)
Wall walk distance to 20in from wall
[Stacked Deck: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
For Rounds + Reps
12:00 AMRAP
1-2-3-4-5
Wall Walk
2-4-6-8-10
Strict Chest to Bar Pull-Ups
Shuttle Run
Wall Walk: 10in From the Wall
Shuttle Run = 25/25ft (7.5/7.5m)
—
Travel / Hotel:
As prescribed or sub
4-8-12-16.. Ice Skater Hops for Shuttle Runs
Mobility (Checkmark)
PRVN Yoga Flow
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)
For Quality:
3-4 Sets:
16 Dual Kettlebell Alt Gorilla Row
50/50ft (15/15m) Mixed Rack + Overhead Kettlebell Carry
:30 Hollow Hold