WOD – Sat, Sep 26
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CrossFit East River – WOD
Warm-Up:
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
–
2 Sets:
8 Bootstrap Squats
6 Inchworm Push-Ups
16 Bear Plank Shoulder Taps
8/8 Quadruped Thoracic Rotations
:30 Alternating Active Pigeon Stretch
10/10 Hand to Hand Wrist Circles
Specific Prep
Wall Walk Build (Simple to Complex):
3-4 Push-Up to Down Dog
:20 Down Dog Toe Touches
2 Partial Wall Walks (Hips over the shoulders, ribs down)
2 Wall Walks (:05 hold at the top, walk the hands out under control)
2 Synchro Wall Walks with a partner
–
2 Sets with an Empty Barbell:
5 Romanian Deadlifts
5 Tall Muscle Cleans
5 Hang Power Cleans
5 Barbell Squat Jumps
“Pack Mentality” (Time)
For Time, Teams of 3
Station 1, 1 Athlete Working
Bike Calories
Station 2, 2 Athletes Working
10 Rounds
4 Synchro Wall Walks
16 Power Cleans (Split)
12 Synchro Line-Facing Burpees
Time Cap: 32:00
Score = Time
Barbell: 135/95lb (61/43kg)
Wall Walk: 10-in
Bike Calories, MMM / MMF / FFM / FFF
Echo Bike: 300 / 275 / 245 / 215
Assault Bike: 300 / 275 / 250 / 225
BikeErg: 320 / 300 / 280 / 255
Flow: One athlete accumulates bike calories at all times while the other two complete the synchro station together. Power cleans are split however the two working athletes choose. Athletes may rotate stations at any time. The workout is complete when both the calorie total and all 10 rounds are finished.
Goals: 22:00-27:00
Stimulus: Team Workout, Strategy, Endurance
RPE: 8.5/10
Primary Objective: Keep both stations moving continuously by rotating athletes before output or synchronization deteriorates.
Secondary Objective: Hold consistent round times at Station 2 while accumulating bike calories at a strong, sustainable pace.
[Pack Mentality: Levels] (Time)
Level 2:
10 Rounds: 3 Synchro Wall Walks , 16 Power Cleans, 12 Synchro Line-Facing Burpees
Barbell: 115/75lb (52/34kg)
Wall Walk: 15-in
Bike Calories, MMM / MMF / FFM / FFF
Echo Bike: 260 / 240 / 215 / 190
Assault Bike: 260 / 240 / 220 / 200
BikeErg: 280 / 260 / 240 / 220
–
Level 1:
8 Rounds: 4 Synchro Partial Wall Walks , 16 Hang Power Cleans, 10 Synchro Line-Facing Burpees
Barbell: 75/55lb (34/25kg)
Bike Calories, MMM / MMF / FFM / FFF
Echo Bike: 220 / 200 / 180 / 160
Assault Bike: 220 / 200 / 185 / 165
BikeErg: 235 / 220 / 205 / 185
–
Masters 55+:
10 Rounds: 2 Synchro Wall Walks , 10 Power Cleans, 10 Synchro Line-Facing Burpees
Barbell: 95/65lb (43/29kg)
Wall Walk: 20-in
Bike Calories, MMM / MMF / FFM / FFF
Echo Bike: 250 / 230 / 205 / 180
Assault Bike: 250 / 230 / 210 / 190
BikeErg: 270 / 250 / 235 / 210
–
Competitor:
Barbell: 155/105lb (70/47kg)
Bike Calories, MMM / MMF / FFM / FFF
Echo Bike: 330 / 300 / 270 / 240
Assault Bike: 330 / 300 / 275 / 250
BikeErg: 350 / 330 / 305 / 280
–
Hotel Gym / Travel:
Teams of 3, 10 Rounds: 4 Synchro Wall Walks , 12 Dual Dumbbell Power Cleans, 12 Synchro Line-Facing Burpees, with one athlete accumulating machine calories
Dumbbells: 2 x 50/35lb (22.5/15kg)
Machine Calories: 300 / 275 / 245 / 215
–
Big Class Notes:
We should be able to run this with teams of 3 for the use of the Bike and Wall Space. If needed adjust to any machine equivalent to allow for this to flow well. If Wall Space is limited. Have have the teams move the opposite direction on the 10-round triplet.
PRVN Reset (No Measure)
For Quality:
3 Sets:
:30/:30 Wall Supported Pec Opener (nasal breathing, let the chest sink on the exhale)
:30/:30 Couch Stretch (square the hips, long exhale to release the quad)
8/8 Quadruped Thoracic Reach Through (slow, follow the hand with your eyes)
:30 Child’s Pose with Wrist Flexor Stretch (palms up, then palms down)
Intent: Open the shoulders and thoracic spine after the Wall Walks and cleans, and flush the quads and hip flexors from the bike. Long exhales, no forcing the end range.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12-15 Chest Supported Dumbbell Row (moderate)
25/25ft (7.5/7.5m) Bottoms Up Kettlebell Waiters Walk (challenging but unbroken)
10 Incline Bench Dumbbell Y Raise
:30 Wall Facing Handstand Hold