WOD – Sat, Oct 24
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CrossFit East River – WOD
Warm-up
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Scorpions
10 Down Dog to Up Dog
:20/:20 World’s Greatest Stretch
10 Alternating Arm Swings
10 Banded Good Mornings
10 Bootstrap Squats
10 Air Squats (tall chest, full depth)
–
Specific Prep
2 Sets
200m Run
8 Medball Front Squats (elbows in, ball stays on the chest)
6 Medball Thrusters (drive through the heel, finish tall before the throw)
10 Seated Medball Russian Twists (feet light, rotate from the ribcage not the arms)
“Burden Run” (Time)
For Time (Teams of 2)
4 Rounds
500/450m Row
40 Wall Balls
400m Medball Run
30 Partner Medball Russian Twist Toss
Workout Flow: Partners split the row and the wall balls in any fashion. Both partners complete the 400m run together with one partner carrying the medball at a time. Each throw on the Russian twist toss counts as 1 rep, so 15 per partner.
Time Cap: 35:00
Score = Time
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Medball: 20/14lb (9/6kg)
Goal: 26:00-32:00, roughly 7:00 per round
Stimulus: Leg + Midline Stamina
RPE: 7.5/10
Primary Objective: Complete even work between you and your partner.
Secondary Objective: Consistent round times, each round as close to ~7:00 as possible.
[Burden Run: Levels] (Time)
Level 2:
For Time (Teams of 2)
4 Rounds
450/400m Row
30 Wall Balls
400m Medball Run
30 Partner Medball Russian Twist Toss
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Medball: 20/14lb (9/6kg)
Level 1:
For Time (Teams of 2)
3 Rounds
350/300m Row
24 Wall Balls
200m Medball Run
20 Partner Medball Russian Twist Toss
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Medball: 14/10lb (6/4kg)
Masters 55+:
For Time (Teams of 2)
4 Rounds
400/350m Row
30 Wall Balls
200m Medball Run
20 Partner Medball Russian Twist Toss
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Medball: 14/10lb (6/4kg)
Competitor:
For Time (Teams of 2)
4 Rounds
500/450m Row
40 Wall Balls
400m Medball Run
30 Partner Medball Russian Twist Toss
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Medball: 30/20lb (14/9kg)
Hotel Gym / Travel:
For Time
4 Rounds
2:00 Machine
20 Dual Dumbbell Thrusters
200m Run
10 Dumbbell Weighted Russian Twist (Over and Back = 1 Rep)
Dumbbells: 2 x 35/25lb (15/12kg)
Bad Weather Option:
For Time (Teams of 2)
4 Rounds
500/450m Row
40 Wall Balls
20 Shuttle Runs (Split with Partner)
30 Partner Medball Russian Twist Toss
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Medball: 20/14lb (9/6kg)
Big Class Notes:
Stagger teams on a 2:00 delay to free up rowers and wall ball space, or start half the class on the medball run and have them enter the workout at the row.
PRVN Reset (No Measure)
2 Sets
10 Seated Hip Internal Rotation + External Rotations
:30sec/:30sec KB Calf Smash
:30/:30 Tall Dragon Stretch
5/5 Quadruped Hip Cars
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Leg Foot Elevated Glute Bridge
10-12 Anterior Tib Raises
:30/:30 Side Plank
:30 Weighted Sorenson Hold or Supine Chinese Plank