WOD – Wed, Oct 16
Announcements
🎃 Halloween WOD 👻
- Saturday 26th!
- Where something… different…costumes get – 2 mins on workout time!
CrossFit East River – WOD
Warm-up
400m Run
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2 Sets
10 Alternating Single Arm Kettlebell Deadlifts
10 Alternating Box Step-Ups
10/10 Single Leg Glute Bridge
10/10 Banded Psoas March
30 seconds Wall Lean March
“Get to the Chopper!” (Time)
3 Rounds for Time
800m Run
30 American Kettlebell Swings
30-20-10 Burpee Box Jumps
Kettlebell: 53/35lb, 24/16kg
Box: 24/20”
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Goal Time Domain: 20:00-30:00
Time Cap: 35:00
Primary Objective: Complete the workout in under or as close to 30 minutes as possible.
Secondary Objective: Maintain a pace on the Burpee Box Jumps that stays consistent from rounds 1-3 with the added goal of finishing fast.
Stimulus: Leg Stamina / Aerobic Steady State
RPE: 8/10
[Get to the Chopper: Levels] (Time)
Level 2
3 Rounds for Time
800m Run
30 American Kettlebell Swings
20-15-10 Burpee Box Jumps
Kettlebell: 44/26lb, 20/12kg
Box: 24/20”
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Level 1:
3 Rounds for Time
600m Run
30 Russian Kettlebell Swings
20-15-10 Burpee Box Step-Ups
Kettlebell: 35/18lb, 16/8kg
Box: 24/20”
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Masters 55+:
3 Rounds for Time
800m Run
30 Russian Kettlebell Swings
20-15-10 Burpee Box Step-Ups
Kettlebell: 44/26lb, 20/12kg
Box: 24/20”
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Competitor / Rx+:
Kettlebell: 70/53lb, 32/24kg
Box: 30/24’’
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Big Class Option
As prescribed
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Travel / Hotel / Limited Equipment
Sub Bench Jump Overs and Dual Dumbbell Hang Snatch 25/15lb, 12/7kg
Mobility
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
Optional Accessories (Checkmark)
For Quality
5 Sets
100ft (30m) Sandbag Carry, For Load
100ft (30m) Farmers Carry, For Load
30 second Weighted Wall Sit