WOD – Fri, Apr 17
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch
–
3 Sets
10 Pause Glute Bridges (2sec)
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird-Dogs
8/8 Staggered Stance Single KB RDL
Specific Warm-Up
2 Sets:
10/10m Lateral Shuttle x 2
10 Barbell Deadlifts (Empty Bar to Mid-Shin)
10 Russian Kettlebell Swings
8 Bar Kip Swings
8 Ring Rows
–
Specific Barbell Prep
4 Sets:
3 Deadlifts + 1 Broad Jump
Building to working Loads
Primer after Deadlifts
1-2 Sets
4-6 Pull-Ups (Kipping / Butterfly) or 3-4 Strict Pull-Ups
6-8 American Kettlebell Swings @ Working Loads
3 Shuttle Runs
Deadlift (Weightlifting Variable Reps & Sets)
Starting @ 75% on Set 1 (5 Reps), and increasing by feel to around an 9/10 RPE on our 4th Set (2 Reps).
Goal here is around 85-90%
“Mysterio” (Time)
For Time
Buy-In: 36 Pull-Ups
– Directly Into –
30 American Kettlebell Swings
10 Shuttle Runs
24 American Kettlebell Swings
8 Shuttle Runs
18 American Kettlebell Swings
6 Shuttle Runs
12 American Kettlebell Swings
4 Shuttle Runs
6 American Kettlebell Swings
2 Shuttle Runs
– Directly Into –
Cash-Out: 24 Pull-Ups
Kettlebell: 53/35lb, 24/16kg
Shuttle Run: 25/25ft, 7.5/7.5m
Goal Time Domain: 9-12 minutes
Time Cap: 15 minutes
Primary Objective: Manage the pull-up volume on both ends of the workout. The buy-in and cash-out together total 60 pull-ups. Athletes who blow out their grip early will pay on the descending ladder with the grip fatigue on the kettlebell swings and then again on the cash-out.
Secondary Objective: Keep the kettlebell swings moving. The volume decreases every round, use that as fuel to push the pace a little faster and pick-up cycle rate.
Stimulus: Grip Endurance / High Intensity Triplet
RPE: 8-9/10
[Mysterio: Level 2, Level 1, & Masters 55+] (Time)
Level 2
Buy-In: 24 Pull-Ups or Banded Strict Pull-Ups
Reps as Prescribed
Cash-Out: 18 Pull-Ups or Banded Strict Pull-Ups
Kettlebell: 35/26lb, 16/12kg
—
Level 1
Buy-In: 24 Ring Rows
Sub Russian KBS (Reps as Prescribed)
Cash-Out: 18 Ring Rows
Kettlebell: 35/26lb, 16/12kg
—
Masters 55+
Buy-In: 24 Pull-Ups or Banded Pull-Ups
Directly Into –
24 Russian Kettlebell Swings
8 Shuttle Runs
18 Russian Kettlebell Swings
6 Shuttle Runs
12 Russian Kettlebell Swings
4 Shuttle Runs
6 Russian Kettlebell Swings
2 Shuttle Runs
Directly Into –
Cash-Out: 18 Pull-Ups or Banded Pull-Ups
Kettlebell: 44/26lb, 20/12kg
[Mysterio: Competitor & Travel] (Time)
Competitor:
For Time
Buy-In: 36 Chest to Bar Pull-Ups
Reps as Prescribed
Cash-Out: 24 Chest to Bar Pull-Ups
Kettlebell: 70/53lb, 32/24kg
—
Travel / Hotel
Buy-In: 24 Strict Pull-Ups
Directly Into –
30 DB Snatch
1:30 Treadmill Run
24 DB Snatch
1:10 Treadmill Run
18 DB Snatch
:50 Treadmill Run
12 DB Snatch
:30 Treadmill Run
6 DB Snatch
:10 Treadmill Sprint
Directly Into –
Cash-Out: 18 Strict Pull-Ups
DB: 50/35lb, 22.5/15kg
*Leave the treadmill on if possible in the final few rounds as the time is short
Mobility (Checkmark)
PRVN Mobility #3
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
Optional Accessories (Checkmark)
For Quality
3-4 Sets
12-15 Dual Dumbbell Bicep Curls
16-20 Dual Kettlebell Gorilla Rows
:30/:30 Paloff Press Hold