WOD – Fri, Apr 24
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
20 Alternating Arm Swings
12 Back Slaps
10 Alternating Scorpions
:20 Extended Plank Reverse Bridge
:30 Glute Bridge Hold
2 Sets:
10 Banded Pass-Throughs
15 Banded Pull-Aparts
10 Air Squats + 5 Jumping Squats
20 Bear Plank Shoulder Taps
5 Pike Push-Ups
Specific Barbell Prep
8-10 Empty Barbell Bench Press
3 Sets: Adding Loads
3 Bench Press
Building to opening working load
Athletes should arrive at Set 1 warm through the chest and shoulders, confident in their setup, grip, and posterior chain position.
Specific Primer / After Bench Press (Checkmark)
2 Controlled Sets: Building to working loads
200m Run at target effort
3-5 Devils Press @ warm-up load
200m Run at working pace
3-5 Devils Press @ working load
Use this to confirm dumbbell load, hip finish standard, and run pace before the clock starts on “Humperdinck.”
Bench Press (Weightlifting Variable Reps & Sets)
Should end at a Heavy Single @ RPE 9/10. Thought here is that you know you have another 10-15lb , 5-7kg in the tank.
Modifications / Adjustments:
Close Grip Bench Press / Dumbbell Bench Press / Floor Press
Level 1: 5 Reps Across @ 7 RPE
“Humperdinck” (Time)
4 Rounds for Time
400m Run
10 Devils Press
Dumbbell: 2 x 50/35lb, 22.5/15kg
Goal Time Domain: 12:00-15:00:00 | Time Cap: 17:00
Stimulus: Aerobic Capacity / Full Body Muscular Endurance
RPE: 8.5/10
Primary Objective: Controlled, repeatable run pace across all four rounds. The Devils Press will punish anyone who sprints the run.
Secondary Objective: Unbroken or one-break Devils Press sets each round with smooth hip finish overhead, no arm-only reps.
[Humperdinck: Level 2, Level 1, & Masters 55+] (Time)
Level 2
4 Rounds for Time
400m Run
10 Devils Press
Dumbbells: 2 x 35/25lb, 16/12kg
—
Level 1
4 Rounds for Time
400m Run
8 Dumbbell Burpee Deadlifts
Dumbbells: 2 x 25/15lb, 12/7kg
—
Masters 55+
4 Rounds for Time
400m Run
8 Devils Press
Dumbbells: 2 x 30/20lb, 14/9kg
[Humperdinck: Competitor & Travel] (Time)
Competitor
4 Rounds for Time
400m Run
10 Devils Press
Dumbbells: 2 x 70/50lb, 32/22.5kg
—
Travel / Hotel
4 Rounds for Time
400m Run
10 Devils Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Bear Sit Hip IR
6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
Notes:
Side Lying Windmill – Long lever, slow arc / Follow hand with eyes / Control entire range
Bear Sit Hip IR – Actively pull into position / Tall chest, slow breathing / No bouncing
Dead Bug – PVC, DB, or band / Exhale to set ribs / Maintain trunk control
Prone Y – Thumbs up, lift just off floor / No shrugging / Quality > height
Optional Accessories (Checkmark)
For Quality
3 Sets
10 Axel Bar Z-Press
15 Banded Face Pulls
:20/:20 Single Arm Ring Plank