WOD – Thu, Sep 24
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CrossFit East River – WOD
Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
–
:20/:20 Crossbody Lat Stretch
5/5 World’s Greatest Stretch
8/8 Quadruped Thoracic Rotations
12 Banded Pull-Aparts
10 Banded Passthroughs
10 Down Dog to Up Dog
10 Down Dog Toe Touches
–
2 Sets: (Priming Positions)
10 Banded Good Mornings
8 Single Leg Toe Touches (4/4)
10 Glute Bridges
16 Bear Plank Shoulder Taps
Specific Prep
6 Inchworm Push-Ups
6 Down Dog Pike Push-Ups
:15 Wall Supported Handstand Hold
2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups
3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)
–
2 Sets: Empty Bar, Then Building
5 Barbell Romanian Deadlifts
3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)
3 Deadlifts @ Warm-Up Loads
–
5 Deadlifts @ Working Load (Confirming the load and the break plan)
15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)
“Natural Selection” (AMRAP – Rounds & Reps)
20:00 AMRAP
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Score = Rounds + Reps
Barbell: 205/145lb (93/66kg)
Goals: ~3 Rounds, +/- 10-20 Reps
Stimulus: Mixed Modal Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.
Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.
[Natural Selection: Levels] (AMRAP – Rounds & Reps)
Level 2:
45/35 Calorie Row
30 Deadlifts
15 Strict Handstand Push-Ups
Barbell: 185/125lb (84/57kg)
–
Level 1:
35/28 Calorie Row
25 Deadlifts
15 Box Pike Push-Ups or Dumbbell Strict Press
Barbell: 135/95lb (61/43kg)
Dumbbells (if pressing): 2 x 25/15lb (12/7kg)
–
Masters 55+:
40/32 Calorie Row,
30 Deadlifts,
15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups
Barbell: 155/105lb (70/48kg)
–
Competitor:
Barbell: 225/155lb (102/70kg)
–
Hotel Gym / Travel:
20:00 AMRAP:
3:00 Machine
40 Dual Dumbbell Deadlifts
20 Strict Handstand Push-Ups or Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
–
Big Class Notes:
Start athletes on a delay for the rower, or start half the class on the deadlifts and half on the row to segment machine use. If numbers are still high, run this version:
Every 7:00 x 3 Sets
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Have half the class work up the movement order and half work down, or start groups on a 3:30 delay.
For three groups:
Every 7:00 x 3 Sets
25/20 Calorie Row
35 Deadlifts
8 Shuttle Runs 25/25ft (7.5/7.5m)
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Starting on a 2:00 Delay Here
PRVN Reset (No Measure)
For Quality:
3 Sets:
:30/:30 Half Kneeling Hamstring Stretch (nasal breathing, long exhale over the front leg)
:45 Child’s Pose w/ Side Bend, :45/:45 (let the lats and low back unwind after the pulling volume)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs down, reach tall, do not arch)
8/8 Quadruped T-Spine Rotation w/ Reach (slow, eyes follow the hand)
:30 Shoulder Extension Stretch (hands behind on a box or bench, breathe into the front of the chest)
Intent: Reinforce spine rotation, shoulder mobility, and restore range motion and tissue health.
Optional Accessories (Checkmark)
For Quality:
4 Sets:
12-15 Incline Dumbbell Bench (moderate)
10/10 Side Lying Dumbbell External Rotations
12-15 Ring Hamstring Curls
:20 Feet Elevated Hamstring Plank
Intent: Shoulder Health and Hamstring Strength and Durability