WOD – Sun, Apr 19
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets: For Quality
5/5 Kettlebell Halos
5/5 Kettlebell Strict Press
5/5 Kettlebell Windmill
8 Kettlebell Cossack Squat + 8 Kettlebell Goblet Squat
5 Inchworm Push-Ups
5 Box Jumps
Specific Barbell Prep
5 Strict Press (Empty)
4 Strict Press @ 40%
3 Strict Press @ 45%
3 Strict Press @ 50%
Put working weight on the barbell
Specific Primer after Strict Press
2 Sets
1 Wall Walk
4 Goblet Squats
2 Burpee Box Jumps
Rest :30 b/t sets
Shoulder Press (Weightlifting Variable Reps & Sets)
Starting @ 55% for the set of 10 reps and then increasing incrementally by 5-10% over the course of 5 sets with the aim to end at 4 reps in the 75-80% range or around 8/10 RPE.
“Vulture” (8 Rounds for time)
Every 2:00 x 8 Sets
2 Wall Walks
8 KB Goblet Squats
4 Burpee Box Jumps
Box Height: 24/20in
KB: 53/35lb, 24/16kg
Wall Walk: 10in
Score = Total Working Time (Logged as time/set)
Goal: Complete each set in 1:10-1:30, leaving :30-:50 of rest each round.
Primary Objective: Move through all three movements with consistent effort across all 8 sets. The two-minute window is tight, and its planned that way to keep the work to rest tight to focus on recovery in a small window.
Secondary Objective: Maintain wall walk quality as fatigue accumulates. The shoulders and midline will be taxed well before set 8. Brace hard, move with intention, and do not let the wall walk become sloppy as the goblet squats and burpee box jumps take their toll.
RPE: 8/10. Comfortably Hard
Stimulus: Gymnastics / Full Body Muscular Endurance
[Vulture: Level 2, Level 1, & Masters 55+] (8 Rounds for time)
Level 2
Every 2:00 x 8 Sets
2 Wall Walk
8 KB Goblet Squats
4 Burpee Box Step-Ups
Box: 24/20in
KB: 44/26lb, 20/12kg
Wall Walk: 10in
—
Level 1
Every 2:00 x 8 Sets
1 Wall Walk
8 KB Goblet Squats
4 Burpees Box Step-Ups
Box: 24/20in
KB: 35/18lb, 16/8kg
Wall Walk: 30in
—
Masters 55+
Every 2:00 x 8 Sets
2 Wall Walks
8 KB Goblet Squats
4 Burpee Box Jumps (Step-Up Allowed)
Box: 24/20in
KB: 35/26lb, 16/12kg
Wall Walk: 20in
[Vulture: Competitor & Travel] (8 Rounds for time)
Competitor:
Every 2:00 x 8 Sets
2 Wall Walks
8 KB Goblet Squats
4 Burpee Box Jumps
Box Height: 24/20in
KB: 53/35lb, 24/16kg
Wall Walk: 10in
—
Travel / Hotel
Every 2:00 x 8 Sets
2 Wall Walks or 4 Inchworm Push-Ups
8 DB Goblet Squats
4 Burpee Broad Jumps
Dumbbell: 50/35lb, 22.5/15kg
Mobility (Checkmark)
PRVN Mobility #5
1:00 Elevated Prayer Stretch
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch
Optional Accessories (Checkmark)
For Quality:
3-4 Sets
18 Incline Top Down Alternating Dumbbell Bench
10/10 Half Kneeling KB Rotational Lift