WOD – Tue, Aug 11
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CrossFit East River – WOD
Warm-Up Flow (No Measure)
General Warm-Up
400m Run
–
2 Rounds
10 Up Dog + Down Dog
:15 Down Dog Calf Gas Pedals
15 Banded Pull-Aparts
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers )
8 Bootstrap Squats w/Deep Squat Thoracic Rotations
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Bench Press (Weightlifting Variable Reps & Sets)
Start at 70% and build to a heavy set of five for the day across the five sets. This is not a true 5RM attempt, but athletes should arrive at the final set having pushed to something that represents a genuine heavy five, not a comfortable one.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Bench Press at a moderate, technically consistent load building to a strong but not maximal effort; prioritize full range of motion and a braced midline over adding load
Hotel Gym / Travel: Every 2:00 x 5 Sets, 5 Dual Dumbbell Bench Press or Floor Press, building to a heavy set of five with dumbbells available
Primer (No Measure)
3-5 Ring Push-Ups @ 31×3 Tempo (Focusing on Positions / Finding Correct Height for Rings)
:15 Wall Lean March
2 x :15 Wall Lean Sprint / :10 Rest
5 Wall Ball Squats
5 Wall Ball Press
5 Wall Balls
–
1-2 Sets:
7/5 Ring Push-Ups
100m Run
10 Wall Balls at working loads
Use this to confirm ring height, wall ball load, and run pace before “Hit and Run” begins.
“Hit and Run” (Time)
For Time
3 Rounds
20/15 Ring Push-Ups
400m Run
25 Wall Balls
Ring Height: 10in off the floor (body parallel)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Goals: 11:00-13:00
Time Cap: 15:00
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Maintain big sets on the wall balls, targeting 2 sets or less each round.
Secondary Objective: Consistent run splits across all three rounds, targeting 1:45-2:15 per lap.
[Hit and Run: Levels] (Time)
Level 2:
3 Rounds
15/12 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
3 Rounds
10 Ring Push-Ups or Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Adjust Rings to body at 45 degree angle
Masters 55+:
3 Rounds
15/10 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Competitor:
3 Rounds
20/15 Feet Elevated Ring Push-Ups
400m Run
30 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
3 Rounds
25/20 Push-Ups
400m Treadmill Run
30 Air Squats
PRVN Reset (No Measure)
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
10/10 Banded Shoulder Internal Rotations
10/10 Banded Shoulder External Rotations
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:45 Weighted Tall Plank
50ft (15m) Sled Push
:30 Weighted Wall Sit
10 Supine Leg Lowering @ 31×1 Tempo