WOD – Sun, Oct 25
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CrossFit East River – WOD
Warm-up
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
–
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 90/90 Bear Sit Hip Switch
–
2 Sets (Priming the Shoulders and Midline for Overhead Work):
10 Scapular Push-Ups
8 Bradford Press w/ Lockout (PVC)
8/8 Single Arm Kettlebell Strict Press, Light
5/5 Kettlebell Windmills , Light
:20 Front Plank Hold
–
Specific Barbell Prep
2 Sets: Empty Barbell
5 Strict Press (Ribs down, bar path tight to the face)
5 Push Press (Vertical dip, drive through the whole foot)
5 Front Rack Dip and Drive, No Press
5 Split Jerk Footwork from the Front Rack (Fast feet, quiet landing)
–
Then build to the opening load on the Strict Press before the clock starts, carrying the same ramp into the Push Press and Split Jerk.
Shoulder Press (Every 2:00 x 3 Sets
5 Strict Press @ 70-75%)
Loading Notes: % is of 1RMs for each the Strict Press + Push Press + Split Jerk
Push Press (Every 2:00 x 3 Sets
4 Push Press @ 75-80%)
Loading Notes: % is of 1RMs for each the Strict Press + Push Press + Split Jerk
Split Jerk (Every 2:00 x 3 Sets
3 Split Jerks @ 75-80%)
Loading Notes: % is of 1RMs for each the Strict Press + Push Press + Split Jerk
“The Devil in Disguise” (3 Rounds for time ↓ shorter is better)
Every 3:00 x 3 Sets
12 Dumbbell Bench Press
6 Devils Press
3 Wall Walks
Wall Walk: 10-in From Wall
Score = Sum Total Time
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goal: 1:45-2:00 on / 1:00-1:15 off
Stimulus: Upper Body Push / Interval Density
RPE: 8/10
Primary Objective: Unbroken movements at every station.
Secondary Objective: Consistency and quality mechanics across all three sets.
[The Devil in Disguise: Levels] (3 Rounds for time ↓ shorter is better)
Level 2:
Every 3:00 x 3 Sets
12 Dumbbell Bench Press
6 Devils Press
3 Wall Walks
Dumbbells: 2 x 35/25lb (15/12kg)
Wall Walk: 15-in From Wall
Level 1:
Every 3:00 x 3 Sets
10 Dumbbell Bench Press
5 Dual Dumbbell Hang Muscle Snatch
5 Burpees
2 Partial Wall Walks to 30-in
Dumbbells: 2 x 25/15lb (12/7kg)
Masters 55+:
Every 3:00 x 3 Sets
12 Dumbbell Bench Press
6 Devils Press
3 Wall Walks
Dumbbells: 2 x 30/20lb (14/9kg)
Wall Walk: 20-in From Wall
Competitor:
Every 3:00 x 3 Sets
12 Dumbbell Bench Press
6 Devils Press
3 Wall Walks
Dumbbells: 2 x 70/50lb (32/22.5kg)
Wall Walk: 10-in From Wall
Hotel Gym / Travel:
Every 3:00 x 3 Sets
12 Dumbbell Bench Press
6 Devils Press
3 Wall Walks or 6 Inchworm Push-Ups
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger athletes in two heats 1:30 apart so bench and wall space stays clean. If needed we can move to floor press or dual kb bench press and then dumbbells for the devils press.
PRVN Reset (No Measure)
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
For Quality
4 Sets:
10 Chest Supported Dumbbell Rows
15 Tall Kneeling Banded Tricep Press Downs
10/10 Staggered Stance Dual Kettlebell RDL
:20 Weighted Hollow Hold
Pulling work today to balance out all the pressing. Rows are heavy with a controlled return, press downs stay light with long arms, and the RDLs own a 2s negative each rep.