WOD – Sat, Sep 19
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CrossFit East River – WOD
Warm-Up:
General Warm-Up
2 Rounds
1:00 Cardio Choice (switch each round)
10 Cossack Squats
2 x :10 Passive Hang + :10 Active Hang
5/5 Single Arm Ring Row
10 Hollow Rocks
10 Arch Rocks
Specific Prep
8 Bar Kip Swings
4 Jumping Pull-Ups to Controlled Eccentric
6-8 Wall Ball Front Squats
6-8 Wall Ball Presses
–
10/8 Calorie Bike @ Hard Pace
4-6 Elevator Kipping Pull-Ups (building to chin over or chest to bar pull-ups)
6-8 Wall Balls
Workout Prep / Primer
1 Round Each Partner:
6/4 Calorie Bike
4 Chest to Bar Pull-Ups or modification for the day
8 Wall Balls @ working weight and height
Use this to confirm bike pace, pull-up variation, and wall ball target before “Best Ball” begins.
“Best Ball” (AMRAP – Rounds & Reps)
Partner AMRAP, You Go I Go
24:00 AMRAP
10/8 Calorie Bike
8 Chest to Bar Pull-Ups
10 Wall Balls
Score = Rounds + Reps
Bike: Any
Wall Ball: 20/14lb (9/6kg), 10/9ft Target
Flow: Athlete 1 completes a full round while Athlete 2 rests, then Athlete 2 completes a full round. Alternate full rounds for 24:00.
Goals: 16 Rounds (8 each), roughly 1:30 on and 1:30 off
Stimulus: Cyclical, VO2 Max
RPE: 9/10
Primary Objective: Every working round is unbroken and completed in 1:30 or less.
Secondary Objective: Hold round times within :10 of each other from start to finish.
[Best Ball: Levels] (AMRAP – Rounds & Reps)
Level 2:
10/8 Calorie Bike, 8 Pull-Ups, 10 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft Target
–
Level 1:
8/6 Calorie Bike, 6 Jumping Pull-Ups or Ring Rows, 10 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9/8ft Target
–
Masters 55+:
9/7 Calorie Bike, 6 Chest to Bar Pull-Ups or 8 Pull-Ups, 10 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft Target
–
Competitor:
12/10 Calorie Bike, 8 Chest to Bar Pull-Ups, 10 Wall Balls
Wall Ball: 30/20lb (14/9kg), 10/9ft Target
–
Hotel Gym / Travel:
10/8 Calorie Machine, 8 Pull-Ups or Dumbbell Bent Over Rows, 10 Dumbbell Thrusters
Dumbbells: 35/25lb (15/12kg)
–
Big Class Notes:
Stagger team start times by :30 across machines, or run overflow teams on rowers with the same calorie targets.
PRVN Reset (No Measure)
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Seated Hip Interval + External Rotations
6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
Optional Accessories (Checkmark)
For Quality
4 Sets:
8 Dumbbell Reverse Curls
8 Dumbbell Hammer Curls
5/5 Goblet Lateral Lunges