WOD – Tue, May 28

May 28, 2024Uncategorized

CrossFit East River – WOD

Panic at the Disco (AMRAP – Rounds and Reps)

For Reps:

5 Sets

3:00 On/1:00 Off

8-10-12-14…

Calorie Row

Deadlift

Abmat Sit-Ups

Barbell: 185/125lb, 84/57kg

*Women start at 6 Calories and increase by 2 each round

Score = Total Rounds + Reps

*You will pick up where you left off each AMRAP.
Goal: 6 Rounds

Score: Rounds + Reps

Stimulus: Posterior Chain / Core

RPE: 7/10

[Levels: Panic at the Disco] (AMRAP – Rounds and Reps)

Level 2:

Barbell: 155/105lb, 70/48kg

—-

Level 1:

F5 Sets

3:00 On/1:00 Off

6-8-10-12…

Calorie Row

Romanian Deadlift 45/35lb, 20/15kg

Abmat Sit-Ups

Women start at 4 Calories

—-

Masters 55+:

Barbell: 135/95lb, 61/43kg

—

Competitor:

Barbell: 225/155lb, 102/70kg

—-

Big Class Variation:

For Reps:

5 Sets

20 sec Max Calorie Echo

20 sec Max Deadlift

20 sec Max Abmat Sit-Ups

60 sec Rest

Barbell: 185/125lb, 84/57kg

Start Athletes on a 30 sec Delay to allow for 4 groups to go with group 1 starting on 0:00, Group 2 to start on 0:30, Group 3 to Start on 1:00, and group 4 to start on 1:30. This will allow a 10 sec transition between each partner on the Bike.

—-

Hotel / Travel / Limited Equipment

For Reps:

5 Sets

3:00 On/1:00 Off

8-10-12-14…

Mountain Climbers (Right + Left = 1 Rep)

Dual Dumbbell Deadlift 50/35lb, 22.5/15kg

Abmat Sit-Ups

PRVN Mobility #10 (Checkmark)

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

3 Sets, For Quality

10 Prone Y-T-W

15 Banded Russian Kettlebell Swings

45 second Sorenson Hold