WOD – Thu, Jun 13
CrossFit East River – WOD
Warm-Up (No Measure)
2:00 Cardio Choice
–
:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch
–
3 Sets
10 Pause Glute Bridges (2sec)
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird-Dogs
10 Romanian Deadlifts
Deadlift (Take 15:00 minutes to Establish
3RM Deadlift
)
Walking on Walls (Time)
For Time
5 Wall Walks
15 Wall Balls
20 Box Jump Overs
30 Wall Balls
20 Box Jump Overs
15 Wall Balls
5 Wall Walks
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Height 24/20”
—
Goal: 7-11 minutes
Time Cap: 12 minute
Stimulus: Leg Stamina
RPE: 7/10
Primary Objective: Complete each movement in as close to a minute as possible
Secondary Objective: Complete the sets of 15 Wall Balls unbroken.
[Walking on Walls: Levels] (Time)
Level 2:
4 Wall Walks
12 Wall Balls
16 Box Jump Overs
24 Wall Balls
16 Box Jump Overs
12 Wall Balls
4 Wall Walks
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Height 24/20”
—
Level 1:
4 Wall Walks
12 Wall Balls
16 Box Step-Ups
24 Wall Balls
16 Box Step-Ups
12 Wall Balls
4 Wall Walks
Wall Ball: 14/10lb, 6/4kg
Box Height 24/20”
—
Masters 55+:
4 Wall Walks
12 Wall Balls
16 Box Jump Overs
24 Wall Balls
16 Box Jump Overs
12 Wall Balls
4 Wall Walks
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Height 24/20”
—
Competitor:
Active Recovery Day
See Comp Session
—
Big Class Version
As prescribed
—
Travel/Hotel:
For Time
5 Wall Walks
20 Air Squats
20 Bench Jump Overs
40 Air Squats
20 Bench Jump Overs
20 Air Squats
5 Wall Walks
PRVN Recovery #7 (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Optional Accessories (Checkmark)
3 Sets, For Quality
10 Reverse Nordic Curls
:30 second Wall Sit
–
Rest 30 seconds
–
:15/:15 Copenhagen Plank
:15/:15 Star Plank
–
Rest 30 seconds