WOD – Fri, Oct 9
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CrossFit East River – WOD
Warm-up
General Warm-Up
1:30 – 2:00 Cardio Choice (Bike Ideally)
:30-45 sec Bottom of Squat Hold (Elbows Inside Knees, Chest Tall)
5/5 World’s Greatest Stretch
10 Alternating 90-90 Hip Switch
5 Inchworm Push-Up
10 Down Dog Toe Touches
2 Sets (Priming Target Movement Patterns)
3 x Down Dog to Feet on Wall and Hold (:10)
10 Cossack Squats (Bodyweight / Slow and Controlled)
8 Barbell Back Squats (Empty)
Back Squat Ramp
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
Back Squat (Weightlifting Variable Reps & Sets)
Loading Notes: % of 1RM Back Squat
The focus here today is consistent bar speed, tension, and using this as a primer 5 days out from our Back Squat 3RM. This style of loading keeps the system feeling the reps, the mechanics and allows the CNS to have enough time to recover going into the 3RM Test on Tuesday.
“Time Loop” (5 Rounds for time ↓ shorter is better)
Each Set for Time
Every 2:30 x 5 Sets
3 Wall Walks
9/7 Calorie Bike
12 Wall Balls
Wall Walk: 10-in Standard
Score = Average Time Per Set
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 1:25-1:50 per set / 2:10 Cap per set
Stimulus: Mixed Modal Intervals / Muscular Stamina / Transitions
RPE: 8.5/10
Primary Objective: Finish every set inside 2:10 with at least :20 of rest before the next interval.
Secondary Objective: Keep set times within :10 of each other across all five sets.
[Time Loop: Levels] (5 Rounds for time ↓ shorter is better)
Level 2
Every 2:30 x 5 Sets
3 Wall Walks
9/7 Calorie Bike
12 Wall Balls
Wall Walk: 15-in Standard
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1
Every 2:30 x 5 Sets
2 Wall Walks
7/5 Calorie Bike
10 Wall Balls
Wall Walk: 30-in Standard
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+
Every 2:30 x 5 Sets
2 Wall Walks
8/6 Calorie Bike
12 Wall Balls
Wall Walk: 20-in Standard
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor
Every 2:30 x 5 Sets
3 Wall Walks
12/9 Calorie Bike
15 Wall Balls
Wall Walk: 10-in Standard
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Hotel Gym / Travel
Every 2:30 x 5 Sets
3 Wall Walks or 6 Inchworm Push-Ups
:40 Bike or Treadmill Run
10 Dual Dumbbell Thrusters
Dumbbells: 35/25lb (15/12kg)
PRVN Reset (No Measure)
For Completion:
8:00 EMOM
Minute 1 – 7/7 Slow Single Arm Prone Y Raise w/ 5lb, 2.5kg Plate
Minute 2 – :25/:25 Half Kneeling Banded Lat Stretch
Minute 3 – :40 Bottom Squat Hold w/ Alternating Block & Twist
Minute 4 – :25/:25 Lacrosse Ball in TFL/Glutes
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10 Reverse Nordic Curls
50/50ft (15/15m) Single Arm Overhead Carry
12 GHD Hip Extensions w/ Rotation
:30 Hollow Hold
Hug a light plate to your chest for the hip extensions.