WOD – Thu, Jul 2
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CrossFit East River – WOD
Warm-Up Flow (No Measure)
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10 Cat Cows
5/5 Thoracic Book Openers
:20/:20 Samson Stretch
2 x
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
20 Bear Plank Shoulder Taps
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
Specific Prep
1x @ warm-up weights
1 Partial Wall Walk + 1 Wall Walk
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
Primer (No Measure)
1x @ Working Weight
2 Wall Walks @ prescribed distance
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
Use this to confirm loads and unbroken standards before “Wolverine” begins.
“Wolverine” (AMRAP – Rounds and Reps)
For Rounds + Reps
20:00 AMRAP
3 Wall Walks
18 American Kettlebell Swings
12 Dual Dumbbell Bench Press
30ft (9m) Farmers Carry Walking Lunge
Wall Walk: 10-in
Kettlebell: 53/35lb (24/16kg)
Dumbbells (Bench Press): 2 x 50/35lb (22.5/15kg)
Dumbbells (Farmers Carry Lunge): 2 x 50/35lb (22.5/15kg)
[Wolverine: Level 2, Level 1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
Wall Walks: 15-in
Kettlebell: 44/26lb (20/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Level 1:
Wall Walks: 30-in ( How to do a Pike Push-Up )
Kettlebell: 35/18lb (16/8kg)
Dumbbells (Bench Press): 2 x 25/15lb (12/7kg)
Farmers Carry Lunge: 2 x 25/15lb (12/7kg)
Masters 55+:
Wall Walks: 2 Wall Walks @ 20-in
Kettlebell: 35/26lb (16/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
[Wolverine: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
Wall Walk: 10-in
Kettlebell: 70/53lb, 32/24kg
Dumbbells (Bench Press): 2 x 70/50lb (32/22.5kg)
Dumbbells (Farmers Carry Lunge): 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
3 Wall Walks
18 American Kettlebell Swings: 53/35lb (24/16kg), or heaviest available
12 Dumbbell Bench Press (single or dual, adjust reps to match intent)
30ft (9m) Farmers Carry Walking Lunge, heaviest dumbbells available
PRVN Reset (No Measure)
For Quality:
3 Rounds:
5/5 Bird Dog Rows
(light, controlled)
5/5 Neutral Wrist Curls
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells – slow & controlled)
Optional Accessories (Checkmark)
For Quality
4 Sets:
10 Dumbbell Chest Flys
10 Reverse Nordic Curls
100ft (30m) Sandbag Carry
Choice on Loads