WOD – Sun, Jul 12
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CrossFit East River – WOD
Warm-Up Flow (No Measure)
1:00 Cardio Choice
10/10 Bird-Dogs
10 Alternating Scorpion Stretch
:20/:20 Samson Stretch
8 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Alternating V-Ups
20 Bear Plank Shoulder Taps
:30 Hollow Body Hold
1-2 x
5 GHD Sit-Ups (Short Range of Motion)
5 Dual Kettlebell Deadlifts
10m Farmers Carry (light, upright torso)
5 Inchworm Push-Ups
Specific Wall Walk Prep
1x
1 Partial Wall Walk (halfway up)
1 Full Wall Walk (controlled descent)
:20 Hollow Body Hold at the base
Primer (No Measure)
2 Sets at working pace:
8 GHD Sit-Ups
50m Farmers Carry
4 Shuttle Runs (25/25ft, 7.5/7.5m)
1 Wall Walk
Use this to confirm loads and GHD depth before “Middleman” begins.
“Middleman” (Time)
For Time
3 Rounds:
24 GHD Sit-Ups
200m Farmers Carry
16 Shuttle Runs
4 Wall Walks
Shuttle Run: 25/25ft (7.5/7.5m)
Farmers Carry: 2 x 53/35lb (24/16kg)
Wall Walk: 10-in From Wall
Score = Time
Goals: 18:00-22:00
Time Cap: 24:00
Stimulus: Midline / Core Conditioning
RPE: 8/10
Primary Objective: Maintain consistent pacing per round, with each round taking roughly the same amount of time from start to finish rather than fading significantly in rounds two and three.
Secondary Objective: Keep the farmers carry to under three breaks per round, using load selection in the warm-up to find a weight that makes this standard achievable and repeatable across all three rounds.
[Middleman: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
16 GHD Sit-Ups
200m Farmers Carry: 2 x 44/26lb (20/12kg)
16 Shuttle Runs
4 Wall Walks: 15-in
Level 1:
16 GHD Sit-Ups or 20 AbMat Sit-Ups
200m Farmers Carry: 2 x 35/18lb (16/8kg)
12 Shuttle Runs
3 Wall Walks: 20-in
Masters 55+:
16 GHD Sit-Ups or 20 AbMat Sit-Ups
200m Farmers Carry: 2 x 35/26lb (16/12kg)
16 Shuttle Runs
3 Wall Walks: 20-in
[Middleman: Competitor & Travel] (Time)
Competitor:
24 GHD Sit-Ups
200m Farmers Carry: 2 x 70/53lb (32/24kg)
16 Shuttle Runs
4 Wall Walks: 10-in
Goal: Sub 18:00
Hotel Gym / Travel:
24 AbMat Sit-Ups or V-Ups
200m Farmers Carry: heaviest dumbbells available
16 Shuttle Runs
4 Wall Walks
Accessory Finisher (Checkmark)
For Quality
3 Sets:
:15/:15 Copenhagen Plank
:15/:15 Side Star Plank
10/10 Dumbbell Reverse Wrist Curls
PRVN Reset (No Measure)
For Quality:
3 Sets:
:30/:30 Pigeon Pose
:30 Doorway or Wall Pec Stretch
:30 Child’s Pose with Reach
:20/:20 Hip Flexor Kneeling Stretch