WOD – Sat, Sep 14

CrossFit East River – WOD

General Warm-Up

2 x Through Rotation

20 seconds on / 10 seconds off

– PVC Pipe Pass Throughs

– PVC Pipe Around the Worlds

– Standing PVC Pipe Prayer Stretch

– Bootstrap Squats

– Hollow Hold

– Alternating Scorpions

Then..

Partner Rowing Golf (Time)

1000m Row, For Time

Alternate Partners @ every 100m. Athlete 1 will be rowing until 100m, then athlete 2 rows until 200m and so on for the duration of 1000m. There is a catch however. At the 100m mark, if the rower rolls to 102 then both athletes must do 2 burpees prior to switching back on the rower. Then athlete 2 will row and stop rowing somewhere around 15-20m shy of the 200m mark. If the rower then rolls to 197m, both partners will again need to do 3 burpees. Now athlete 1 will get on the rower and row to the 300m mark. If they hit the mark dead on, no burpees need to be done and partners can again switch and go to the next 100m mark. This will continue for the duration of the workout until you reach 1000m. And yes if you are over or under at 1000m the workout will finish with burpees.

Specific Warm-Up and Primer

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Overhead Squat

3 Hang Squat Snatch

3 Overhead Squat

—

Add Loads, light

—

2 Hang Muscle Snatch

2 Hang Power Snatch

2 Overhead Squat

2 Hang Squat Snatch

2 Overhead Squat

—

Add Loads, Working loads

—

5 Abmat Sit-Ups

4/3 Calorie Row

Power Snatch

Squat Snatch

2 Overhead Squats

1 Wall Walk

“Get the Ball Rolling” (Time)

For Time

5 Rounds, In Teams of 3 as Waterfall Start

30 Abmat Sit-Ups

15/12 Calorie Row

10 Overhead Squats

3 Wall Walks

Barbell 95/65lb, 43/30kg
—

Goal: 15:00-22:00 minutes

Time Cap: 25:00

Primary Objective: Complete each round of the workout in close to 3 minutes

Secondary Objective: Unbroken Movements

[Get the Ball Rolling: Levels] (Time)

Level 2

For Time

5 Rounds, In Teams of 3 as Waterfall Start

30 Abmat Sit-Ups

15/12 Calorie Row

10 Overhead Squats

2 Wall Walks

Barbell 75/55lb, 34/25kg

—-

Level 1:

For Time

5 Rounds, In Teams of 3 as Waterfall Start

25 Abmat Sit-Ups

12/9 Calorie Row

10 Goblet Squats

2 Wall Walks to 20’’ off the Wall

Kettlebell: 44/26lb, 20/12kg

—-

Masters 55+:

For Time

5 Rounds, In Teams of 3 as Waterfall Start

30 Abmat Sit-Ups

15/12 Calorie Row

10 Overhead Squats

2 Wall Walks

Barbell 75/55lb, 34/25kg

—

Competitor / Rx+:

For Time

5 Rounds, In Teams of 3 as Waterfall Start

24 Abmat Sit-Ups

18/15 Calorie Row

12 Overhead Squats

4 Wall Walks

Barbell 135/95lb, 61/43kg

—-

Big Class Option

As prescribed, Can sub any machine for row

15/12 Cal Ski or Bike Erg

13/10 Cal Echo Bike

—-

Travel / Hotel / Limited Equipment: Solo

For Time

5 Rounds, In Teams of 3 as Waterfall Start

30 Abmat Sit-Ups

200m Run

10 Goblet Squats

3 Wall Walks

Kettlebell 53/35lb, 24/16kg

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3-4 Sets, For Quality

:30/:30 second Paloff Press Static Hold

100/100ft (30/30m) Suitcase Carry , For Load

1:00 Weighted Plank Hold