WOD – Tue, Nov 3
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CrossFit East River – WOD
Warm-Up
General Warm-Up
400m Run
–
10/10 Alternating Leg Swings (Front to Back)
:20 Down Dog Toe Touches
10/10 Quadruped Thoracic Rotations
:15/:15 Crossbody Lat Stretch
:20/:20 Half Kneeling Ankle Rocks
5/5 World’s Greatest Stretch
–
Specific Prep
2 Sets:
200m Run (building pace, tall posture and quick turnover)
6 Scapular Pull-Ups
6 Bar Kip Swings (long body, push the bar away at the front)
4 Elevator Pull-Ups or Jumping Pull-Ups
10 Air Squats
8 Dual Dumbbell Step-Ups @ warm-up weights
–
Practice the Farmers Shuttle Step-Overs : Here we are looking to practice the technique on each Step-Over as over and back, as well as line to line of where the Shuttle Step-Over will move to. Remember the Final round is 250ft (75m) of Farmers Carry and 10 Step-Overs.
“Donkey Kong” (Time)
For Time
5 Rounds
400m Run
15 Chest to Bar Pull-Ups
15 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Farmers Shuttle Step-Over Standard: 1 Rep = 25ft (7.5m) Farmers Carry + 2 Box Step-Overs (over and back) + 25ft (7.5m) Farmers Carry. Reps ascend each round, totaling 750ft (225m) of carries and 30 Box Step-Overs.
#TEAMPRVNTUESDAY Workout
Time Cap: 30:00
Score = Time
Dumbbells: 50/35lb (22.5/15kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Box Height: 24/20in
Run Alternatives: 12 Shuttle Runs / 900/800m BikeErg / 500/450m Row / 440/395m SkiErg
Goals: 21:00-26:00
Stimulus: Grip, Gymnastics Pulling Capacity, Leg Stamina
RPE: 8.5/10
Primary Objective: Sustained aerobic conditioning and gymnastics stamina under accumulating grip and lower-body fatigue.
Secondary Objective: Loaded carry endurance, midline stability, and efficient transitions as the shuttle volume climbs.
[Donkey Kong: Levels] (Time)
Level 2:
For Time
5 Rounds
400m Run
15 Pull-Ups
15 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 35/25lb (15/12kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Box Height: 24/20in
Level 1:
For Time
5 Rounds
200m Run
10 Banded Pull-Ups or 15 Ring Rows
12 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 25/15lb (12/7kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Box Height: 20in or Lower
Masters 55+:
For Time
5 Rounds
400m Run
10 Chest to Bar Pull-Ups or 15 Pull-Ups
15 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 35/25lb (15/12kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Box Height: 20in
Competitor:
For Time
5 Rounds
400m Run
20 Chest to Bar Pull-Ups
20 Wall Balls
1-2-3-4-5 Farmers Shuttle Step Overs
Dumbbells: 70/50lb (32/22.5kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Box Height: 24/20in
Hotel Gym / Travel:
For Time
5 Rounds
400m Run or 2:00 Machine of Choice
10 Strict Pull-Ups
10 Dumbbell Thrusters
6-8-10-12-14 Dual Dumbbell Step-Overs (Bench)
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child’s Pose with Overhead Reach
10 Seated 90-90 Get-Ups
Optional Accessories (Checkmark)
For Quality:
4 Sets:
10/10 Single Arm Dumbbell Row, moderate
10/10 Single Leg Foot Elevated Glute Bridge
:30 Weighted Sorenson Hold
:45 Weighted Plank