WOD – Sun, Jul 26
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CrossFit East River – WOD
WARM-UP
General Warm-Up
400m Run
20/15 Calorie Row
10 Tempo Air Squats
5 Inchworm to Hollow
20 Plank Shoulder Taps
10 Scapular Pull-Ups
10 Ring Rows
Specific Warm-Up
2 Rounds
5 Pull-Ups or Pull-Up Modification (Strict Banded / Jumping / Ring Row)
7/5 Push-Ups or Modification (Elevated / Kneeling)
10 Air Squats
100ft (30m) Farmers Carry @ Warm-Up Loads (R1) / Working Loads (R2)
Primer
1 Sets:
150m Run at working pace
5 Pull-Ups + 7/5 Push-Ups + 10 Air Squats
12/9 Calorie Row
100ft (30m) Farmers Carry at working loads
Use this to confirm carry load and station flow before “Spirit of the Games” begins.
“Spirit of the Games” (AMRAP – Rounds)
24:00 EMOM
Minute 1: 150m Run
Minute 2: 1 Round “Strict Cindy” (5 Pull-Ups, 7 Push-Ups, 10 Air Squats)
Minute 3: 15/12 Calorie Row
Minute 4: 150ft (45m) Farmers Carry
Score = Rounds + Reps Completed
Kettlebell Farmers Carry: 2 x 70/53lb (32/24kg)
Goals: Complete all 24 rounds with 10-15 seconds to spare each minute
Stimulus: Muscular Stamina and Aerobic Endurance
RPE: 6/10
Primary Objective: Complete each movement within the working minute with 10-15 seconds remaining, maintaining a consistent and repeatable station-to-station flow across all six full rotations.
Secondary Objective: Hold a genuine RPE of 6/10 throughout, resisting the urge to push in early rounds and maintaining the same output in round six that was present in round one.
[Spirit of the Games: Levels] (Checkmark)
Level 2:
Minute 1: 150m Run
Minute 2: 5 Strict Banded Pull-Ups, 7 Push-Ups, 10 Air Squats
Minute 3: 12/9 Calorie Row
Minute 4: 150ft (45m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Minute 1: 100m Run
Minute 2: 5 Ring Rows + 7 Elevated Push-Ups or Kneeling Push-Ups + 10 Air Squats
Minute 3: 10/8 Calorie Row
Minute 4: 100ft (30m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Minute 1: 100m Run
Minute 2: 5 Strict Banded Pull-Ups or Ring Rows, 7 Push-Ups, 10 Air Squats
Minute 3: 12/9 Calorie Row
Minute 4: 150ft (45m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Minute 1: 200m Run
Minute 2: 1 Round “Strict Chest to Bar Cindy”
Minute 3: 18/14 Calorie Row
Minute 4: 150ft (45m) Farmers Carry: 2 x 70/53lb (32/24kg)
Goal: Complete all 24 rounds with 10 or more seconds remaining each minute
Hotel Gym / Travel:
Minute 1: 150m Run or :45 Hard Bike
Minute 2: 5 Pull-Ups or Ring Rows, 7 Push-Ups, 10 Air Squats
Minute 3: 1:00 Max Calorie Bike or 150m Run
Minute 4: 150ft (45m) Dumbbell Farmers Carry, heaviest available
PRVN Reset:
For Quality:
3 Sets
:45 Seated Forward Fold with Reach
8/8 Quadruped Hip CARs
:45 Doorway or Banded Chest Opener
10 Slow Glute Bridges with a Pause at the Top
Optional Accessories (Checkmark)
For Quality:
5 Sets:
12 Strict Matador Dips
12 Pendlay Row
Use moderate load for the row that allows for good control through the whole range. Light load if possible for the dips.