WOD – Tue, Oct 15

October 15, 2024Uncategorized

Announcements

🎃 Halloween WOD 👻

Saturday 26th!
Where something… different…costumes get – 2 mins on workout time!

CrossFit East River – WOD

Warm-up

2-3 Sets, For Quality

1:00 Cardio Choice

10 second Hollow Hold

10 Tuck Ups

2 Wall Walks + 20 second Nose to Wall Handstand Hold

5/5 Bottoms Up Kettlebell Press

5/5 Kettlebell Windmill

Barbell Primer

Barbell Primer:

3 Sets, Building weights as primer prior

2 Pause Dip Drive (2sec in Dip) + 2 Pause Split Jerk (3 sec in catch)

2 Split Jerk,

*Focus on control in catch and recovery by bringing your front foot back to you and your back foot forward as you bring your feet back in line with your hips to finish the lift

Split Jerk (Every 90 seconds x 6 Sets
2 Reps @ 75%+)

“He Had to Split” (Time)

For Time:

6-12-18-24

Dual Dumbbell Push Press

Abmat Sit-Ups

Dumbbells: 2x (50/35lb, 22.5/15kg)
—

Goal Time Domain: 5:00-7:00

Time Cap: 10:00

Primary Objective: Complete each set of Abmat Sit-Ups Unbroken

Secondary Objective: Keep all sets of the Dumbbell Push Press to 3 sets or less

Stimulus: Midline Conditioning and Overhead Press Muscular Endurance

RPE: 7/10

[He Had to Split: Levels] (Time)

Level 2:

Dumbbell:s 2x (35/25lb, 15/12kg)

—-

Level 1:

Dumbbells: 2x (25/15lb, 12/7k)g

—-

Masters 55+:

Dumbbells: 2x (30/20lb, 14/9kg)

—

Competitor / Rx+:

6-12-18-24

Dual Dumbbell Push Press

GHD Sit-Ups

Dumbbell Loads:

2x 85/60lb

2x 70/50lb

2x 60/45lb

2x 50/35lb

—-

Big Class Option

For Time:

12-18-24-30

Single Arm Dumbbell Push Press

6-12-18-24

Abmat Sit-Ups

Dumbbell: 50/35lb, 22.5/15kg

—-

Travel / Hotel / Limited Equipment

As prescribed

Mobility

PRVN Recovery #2

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

5 Sets, For Quality

:20 second Supinated Chin Over Bar Hold

100ft (30m) Bearhug Sandbag Carry

8-10 Dumbbell Hammer Curls @ 3030 Tempo

-rest 1:00 b/t sets-

Load: Choice

Pick a load for today where you can perform the work unbroken

If you don’t have access to a sandbag, perform a dual kettlebell front rack carry at a heavy

load.