WOD – Sun, May 24
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CrossFit East River – WOD
Warm-Up (Checkmark)
2 Sets:
10/8 Calorie Row
10 Kettlebell Deadlifts
8 Reps / Each Bent Over A-T-Y-W with light weight plates
1 Wall Walk + :15 Wall Facing Handstand Hold
Gymnastics Skill: Handstand Walk (Checkmark)
Take 10-15 min to practice and work on drills to perfect the Handstand Walk or get an athlete their first.
Handstand Weight Shifting
Handstand Walks to Wall
Handstand Walks
Partner Assisted Handstand Walks
Primer (Checkmark)
1-2 Sets
8/6 Calorie Row
8 American Kettlebell Swings
10ft (3m) Handstand Walk or 1 Wall Walk + 10 Handstand Shoulder Taps
Use this to confirm row pacing, kettlebell load, and handstand walk modification before “Black Widow” begins.
“Black Widow” (Distance)
For Distance
20:00 EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 15 American Kettlebell Swings
Minute 3: Max Distance Handstand Walk
Minute 4: Rest
Kettlebell: 53/35lb, 24/16kg
Score = Total Accumulated Distance (ft)
Goals: 200+ Total Feet accumulated across 5 handstand walk minutes
Stimulus: Skill Conditioning / Capacity
RPE: 7/10
Primary Objective: Complete the row under 50 seconds and the kettlebell swings unbroken in 30 to 40 seconds every round, arriving at the handstand walk minute with enough composure to put in a quality and consistent effort across all five sets.
Secondary Objective: Accumulate maximum distance on the handstand walk with controlled and purposeful movement rather than scrambling for feet, building consistency in distance from round one through round five.
[Black Widow: Level 2, Level 1, Masters 55+] (Distance)
Level 2:
20:00 EMOM
Minute 1: 13/10 Calorie Row
Minute 2: 15 American Kettlebell Swings
Minute 3: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 4: Rest
Kettlebell: 44/26lb, 20/12kg
Level 1:
20:00 EMOM
Minute 1: 10/8 Calorie Row
Minute 2: 15 Russian Kettlebell Swings
Minute 3: Nose to Wall Facing Handstand Hold @ challenging distance away from the wall.
Minute 4: Rest
Kettlebell: Moderate load at a manageable and unbroken pace
Masters 55+:
20:00 EMOM
Minute 1: 12/9 Calorie Row
Minute 2: 15 Russian Kettlebell Swings
Minute 3: Max Distance Handstand Walk or Wall Walks
Minute 4: Rest
Kettlebell: 44/26lb, 20/12kg
[Black Widow: Competitor & Travel] (Distance)
Competitor:
20:00 EMOM
Minute 1: 18/14 Calorie Row
Minute 2: 15 American Kettlebell Swings
Minute 3: Max Distance Handstand Walk
Minute 4: Rest
Kettlebell: 70/53lb, 32/24kg
Goal: 300+ Total Feet
Hotel Gym / Travel:
20:00 EMOM
Minute 1: 15/12 Calorie Row or 200m Run
Minute 2: 12 Dual Dumbbell Hang Muscle Snatch
Minute 3: Max Distance Handstand Walk / Handstand Shoulder Taps / Wall Walks
Minute 4: Rest
Dumbbell: Moderate to challenging load, unbroken each set
PRVN Reset (Checkmark)
For Quality:
4 Sets
6 / side Quadruped T-Spine Reach
:45 / side Half Kneeling Hip Flexor w/ Reach
:45 Childs Pose w/ Side Bend
Intent: Restore thoracic rotation and shoulder mechanics while opening hip flexors.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
15 Banded Face Pulls
10 Weighted Maltese Raises
:30/:30 Side Plank