WOD – Sun, Jun 14
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets:
:45 Row
5 Inchworm Push-Ups
10 Down Dog Toe Touches
:45 Ski
5/5 Kettlebell Windmill
5/5 Single Arm Overhead Reverse Lunge
Primer (Checkmark)
Turkish Get-Up Specifics
Practice unweighted or with a light dumbbell. Move deliberately through each position and pause at each position both on the way up and the way down. Practice with each arm.
Then
1 Partial Wall Walk + 1 Full Wall Walk
1/1 Turkish Get-Up at working loads
Use this to confirm kettlebell load and wall walk standard before “Box-To-Box” begins.
“Box to Box” (AMRAP – Rounds)
40:00 EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 3 Wall Walks
Minute 3: 15/12 Calorie Ski
Minute 4: 1/1 Turkish Get-Up
Kettlebell: 53/35lb, 24/16kg
Wall Walk: 10in from Wall
Score = Completed Rounds (40 total)
Goals: Complete each station sub :45
Stimulus: Stamina, Stability, Aerobic Endurance
RPE: 7/10
Primary Objective: Maintain consistent, repeatable output across all 10 rounds, completing each station sub :45 with 10-15 seconds of transition and recovery before the next minute begins.
Secondary Objective: Use the Turkish Get-Up minute as active recovery, moving through each position with intention to bring the heart rate down before returning to machine work.
[Box to Box: Level 2, Lever 1, & Masters 55+] (AMRAP – Rounds)
Level 2:
40:00 EMOM
Minute 1: 12/9 Calorie Row
Minute 2: 3 Wall Walks
Minute 3: 12/9 Calorie Ski
Minute 4: 1/1 Turkish Get-Up
Kettlebell: 44/26lb, 20/12kg
Wall Walk: 15in from Wall
Level 1:
40:00 EMOM
Minute 1: 10/8 Calorie Row
Minute 2: 2 Wall Walks
Minute 3: 10/8 Calorie Ski
Minute 4: 1/1 Turkish Get-Up
Kettlebell: 26/18lb, 12/8kg
Wall Walk: 30in from Wall
Masters 55+:
40:00 EMOM
Minute 1: 12/9 Calorie Row
Minute 2: 2 Wall Walks
Minute 3: 12/9 Calorie Ski
Minute 4: 1/1 Turkish Get-Up
Kettlebell: 35/18lb, 16/8kg
Wall Walk: 20in from Wall
[WOD: Competitor & Travel] (AMRAP – Rounds)
Competitor
Online Semifinals
Hotel Gym / Travel:
40:00 EMOM
Minute 1: :45 Machine of Choice
Minute 2: 3 Wall Walks or 5 Inchworm to Downward Dog
Minute 3: :45 Machine of Choice
Minute 4: 1/1 Turkish Get-Up
Kettlebell or Dumbbell: at challenging load
PRVN Reset (Checkmark)
For Quality
3 Sets:
:30/:30 Kettlebell on Knee Calf Stretch
5/5/5 Banded Wrist Pull Aparts
10 Banded Cat Cow
Optional Accessories (Checkmark)
For Quality
3 Sets:
12-20 Wall Facing Handstand Thigh Taps or Shoulder Taps
15 Banded Face Pulls
:45 Weighted Forearm Plank