WOD – Tue, Oct 20
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CrossFit East River – WOD
Warm-up
General Warm-Up
1:30 Cardio Choice
:20 Down Dog Toe Touches
10 Walking Lunges
5/5 Spiderman Lunge with Rotation
8 Inchworm Push-Ups
:15/:15 Couch Stretch
–
2 Sets (Priming the Press and the Pull):
8 Bear Plank Shoulder Taps
:15 Dead-Hang + :15 Active Hang
8 Down Dog Pike Push-Ups
10 Glute Bridges
:20 Hollow Hold
–
Specific Prep
2 Sets:
5 Box Pike Push-Ups , Hips Above Shoulders
5 Bar Kip Swings (Focusing on Open Shoulder, Tight Midline)
5/5 Single Arm Dumbbell Suitcase Reverse Lunges @ Light Load
“Rapid Fire” (Time)
20 Rounds for Time
3 Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Time Cap: 20:00
Score = Time
Dumbbell: 50/35lb (22.5/15kg)
Goal: 13:00-16:00
Stimulus: Gymnastics Density / Cyclical Small Sets
RPE: 8/10
Primary Objective: Unbroken movements with clean transitions.
Secondary Objective: Complete each round in under 1:00.
[Rapid Fire: Levels] (Time)
Level 2:
20 Rounds for Time
3 Handstand Push-Ups to Riser (2-in Abmat)
4 Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Level 1:
15 Rounds for Time
3 Box Pike Handstand Push-Ups
4 Ring Rows or Banded Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
20 Rounds for Time
3 Handstand Push-Up to Riser (2-in Abmat)
4 Chest-to-Bar Pull-Ups or Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
Competitor:
20 Rounds for Time
3 Strict Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
20 Rounds for Time
3 Dual Dumbbell Strict Press
4 Strict Pull-Ups
6 Dumbbell Suitcase Reverse Lunges
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger athletes across stations, starting one third on the wall, one third on the rig, and one third on the dumbbell, each moving through in order. For large classes, run the partner version as a 20:00 AMRAP of “You Go, I Go,” with each athlete completing a full round before switching.
PRVN Reset (No Measure)
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Seated Hip Internal Rotation + 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:
3 Sets:
10/10 Single Arm 3 Point Dumbbell Row, Moderate
15 Banded Face Pulls
10/10 Dumbbell Forearm Hammer Curl, Light
:20/:20 Single Arm Ring Plank