WOD – Sat, Apr 11

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Row

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2 Sets:

10 Bend and Bows

10 Cossack Squats

:20/:20 Samson Stretch and Lunge

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

:15 Dead Hang

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8 Medball Squats

8 Medball Presses

8 Medball Walking Lunges

5 Wall Balls

Specific Prep

Walk through all four hold standards with partners before loading begins:

Ring Row to Chest Hold — body at 45 degrees or closer to parallel

Wall Sit — full 90 degree hip and knee position, no resting on the thighs

Dead Hang — full arm extension, active shoulders

Wall Supported Handstand Hold — locked out arms, tight midline, heels on the wall

Specific Primer

Then 2 x through with a partner

250m Row / Partner holds Ring Row to Chest Position

8 Wall Balls / Partner holds Wall Sit

6 Ring Rows / Partner holds Dead Hang

10 Medball Walking Lunges / Partner holds Wall Supported Handstand Hold

Use this to confirm all four hold standards, establish partner switching rhythm, and lock in medball load and ring row height before the clock starts on “Whale Shark.”

“Whale Shark” (Time)

For Time: With Partner

1,000m Row

100 Wall Balls

100 Ring Rows

100 Medball Walking Lunges

500m Row

50 Wall Balls

50 Ring Rows

50 Medball Walking Lunges

Medball: 20/14lb, 9/6kg

Wall Ball Target: 10/9ft

Ring Row Position: Body Parallel or as close to parallel on the floor directly underneath the bar.

Hold Format: One Partner Works, One Partner Holds:

Row → Non-rowing partner holds Ring Row to Chest (Position is at 45 degree angle to floor or closer to parallel)

Wall Balls → Non-working partner holds Wall Sit

Ring Rows → Non-working partner holds Dead Hang

Medball Walking Lunges → Non-working partner holds Wall Supported Handstand Hold

*The hold must be maintained whenever a rep is in progress. If the hold breaks, the working partner stops until the hold is re-established.
Goal: 24:00 – 30:00 | Time Cap: 32:00

Primary Objective: Manage the hold mechanic consistently across the full workout. The hold is what drives output, if the hold breaks, the work stops. Communicate early before the hold fails rather than grinding to failure and losing time on a reset.

Secondary Objective: Keep big sets on the movements in order to reduce transition time as the transition to the holds eats a lot of time.

[Whale Shark: Level 2, Level 1, & Masters 55+] (Time)

Level 2

Medball: 14/10lb, 9/6kg

Wall Ball Target: 10/9ft

Hold Format: As written

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Level 1

Partner Conditioning

For Time

800m Row

75 Wall Balls

75 Ring Rows

75 Medball Walking Lunges

400m Row

40 Wall Balls

40 Ring Rows

40 Medball Walking Lunges

Medball: Choice

Wall Ball Target: 9/8ft

Ring Row Position: More upright body angle (think 45 degree angle)

Hold Format: As written

Handstand Hold: Tall Plank Hold

Dead Hang: Bar Hang with feet lightly assisted on the floor as needed

Wall Sit: Reduce hold depth as needed — above parallel is fine

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Masters 55+

Medball: 14/10lb, 6/4kg

Wall Ball Target: 10/9ft

Hold Format: As written

[Whale Shark: Competitor & Travel] (Time)

Competitor

Medball: 20/14lb, 9/6kg

Wall Ball Target: 10/9ft

Ring Row Position: Feet elevated on box — body past parallel

Hold Format: As written

Can add extra challenge with freestanding handstand hold

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Travel / Hotel: Solo

For Time

800m Run

100 Air Squats

100 Bent over Dumbbell Rows

100 Walking Lunges

400m Run

50 Air Squats

50 Bent over Dumbbell Rows

50 Walking Lunges

Dumbbell Rows: 35/25lb, 15/12kg

Walking Lunge: Unweighted (BW)

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

4 Sets

10 Dual Dumbbell Zottman Curls

12 Bent Over Dumbbell Reverse Fly

10 Goblet Cossack Squats