WOD – Sat, Jun 13

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Group 400m Run

–

10 Kettlebell Deadlifts

10 Scapular Push-Ups + 10 Plank Shoulder Taps

10 Scapular Push-Ups + 10 Bar Kip Swings

10 Alternating Step-Ups

–

8 Russian Kettlebell Swings + 6 American Kettlebell Swings @ Warm-Up Loads

8/6 Push-Ups or Kneeling Push-Ups

6 Elevator Kipping Pull-Ups (Building to Chin Over Bar)

6 Box Jumps (Step-Down) @ Working Height

150m Run @ Workout Pace

Primer (Checkmark)

2 Rounds at working pace:

10 American Kettlebell Swings

8 Push-Ups

6 Pull-Ups

4 Box Jumps (Step-Down)

150m Run

Use this to confirm partner splits, run rotation timing, and working loads before “Total Football” begins.

“Total Football” (Time ↓ Shorter is Better)

For Time, With a Partner

5 Rounds:

35 American Kettlebell Swings

30 Push-Ups

25 Pull-Ups

20 Box Jumps

1000m Run

Kettlebell: 53/35lb, 24/16kg

Box Height: 30/24in
Run Structure: All work is partitioned as desired. On the run, each partner runs 500m total as 2 x 250m segments, alternating with their partner. Partner 1 may begin their first 250m once 10 Box Jumps are completed on the way down of each round. Once Partner 1 returns, Partner 2 begins their 250m. Partner 1 may work into their share of the kettlebell swings after their second 250m run for the next round while Partner 2 finishes their second 250m. Continue this rotation until all 5 rounds are complete.

Primary Objective: Complete each working round under 8:00, maintaining continuous movement through smart partner splits and clean handoffs throughout all five rounds.

Secondary Objective: Split work evenly across both partners even though the work can be partitioned as desired, ensuring one partner is always moving and rest is earned, not given.

[Total Football: Level 2, Lever 1, & Masters 55+] (Time ↓ Shorter is Better)

Level 2:

For Time, With a Partner

5 Rounds:

30 American Kettlebell Swings

25 Push-Ups

20 Pull-Ups

20 Box Jumps

1000m Run

Kettlebell: 44/26lb, 20/12kg

Box Height: 24/20in

Level 1:

For Time, With a Partner

5 Rounds:

25 Russian Kettlebell Swings

20 Elevated Push-Ups

20 Ring Rows or Banded Pull-Ups

20 Box Step-Ups

1000m Run

Kettlebell: 35/26lb, 16/12kg

Box Height: 24/20in

Masters 55+:

For Time, With a Partner

5 Rounds:

30 Russian Kettlebell Swings

25 Push-Ups

20 Pull-Ups or Banded Pull-Ups

20 Box Jumps or Step-Ups

1000m Run

Kettlebell: 44/26lb, 20/12kg

Box Height: 24/20in

[Total Football: Competitor & Travel] (Time ↓ Shorter is Better)

Competitor:

For Time, Solo

5 Rounds:

35 American Kettlebell Swings

30 Push-Ups

25 Pull-Ups

20 Box Jumps

1000m Run

Kettlebell: 53/35lb, 24/16kg

Box Height: 30/24in

Hotel Gym / Travel:

For Time, Solo or With a Partner

5 Rounds:

35 Dual Dumbbell Hang Muscle Snatch or American Kettlebell Swings

30 Push-Ups

25 Strict Pull-Ups

20 Box Jumps or Step-Ups

1000m Run

PRVN Reset (Checkmark)

For Completion:

12:00 EMOM

Minute 1: 10 Scarecrow Plate Rotations

Minute 2: 6 Slow Wall Squats

Minute 3: 4/4 KB Windmill Press

, Light

Minute 4: :25/:25 Elevated Pigeon Pose (leg on box)

Optional Accessories (Checkmark)

For Quality:

Accumulate

100 Banded Tricep Extensions

100 Banded Bicep Curls

Then Complete

For Quality

3 Sets:

:15/:15 Calf Raise Iso Push with Single Leg Lift