WOD – Tue, Oct 29
Announcements
🖼 ART SHOW SATURDAY
Where: CFER
When: 3p – 6p
What: Johanna Goodman’s Art
Who: You & anybody you want to invite!
Avail: Wine & Snacks
Monday: Bench Press 10-8-6-4-2
Triplet: Bench Press + V-ups + Farmers Carry
Tuesday: Back Squat + Seated Box Jump to High Box 4×3
Triplet: Wall Balls + Burpee Box Jump Overs + Double Unders
Wednesday: Handstand Walk
Triplet: Run + Pull-Ups + Handstand Push-Ups
Thursday: Hang Power Snatch 3RM
Row + Power Snatch + Hang Power Snatch + Row
Friday: 2 x 2 Hang Squat Clean + 1 Split Jerk
Power Clean + Push Jerk + Front Squat + Ring Dip + Toe to Bar
Saturday:
Row Buy-In + Couplet: Run and Single Arm Devils Press
Sunday
Rope Climb Skill Work
Every 2:00 x 15 Sets
Row
Rope Climb + Back Rack Lunges
Wall Walk + Ring Row
CrossFit East River – WOD
Back Squat (Back Squat
Every 3:00 x 4 Sets
3 Reps @ 80%+
Rest 15-20 seconds
3 Seated Box Jumps to High Box)
We will hit the 3 Back Squats @ 80% then rest enough time to hit the 3 Box Jumps well. These will be done from a seated position on a bench or box that allows for a 90 degree angle at the hips and knees. The goal here is to increase weight and the height of the box on each set.
% Based on 1RM Back Squat
Record Each Working Weight
“Kano” (Time)
For Time:
4 Rounds for Time
12 Wall Balls
15 Burpee Box Jump Overs
12 Wall Balls
60 Double Unders
Wall Ball: 20/14lb, 9/6kg
Box: 24/20’’
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Goal Time: 11:00-15:00
Time Cap: 15:00 minutes
RPE: 8/10
Primary Objective: complete each round as close to 3:00 as possible
Secondary Objective: Maintain Unbroken Wall Balls and Double Unders
[Kano: Levels] (Time)
Level 2:
For Time:
4 Rounds for Time
9 Wall Balls
12 Burpee Box Jump Overs
9 Wall Balls
36 Double Unders
Wall Ball: 20/14lb, 9/6kg
—-
Level 1:
For Time:
4 Rounds for Time
9 Wall Balls
12 Burpee Box Step-Ups
9 Wall Balls
60 Single Unders
Wall Ball: 14/10lb, 9/6kg
—-
Masters 55+:
For Time:
4 Rounds for Time
9 Wall Balls
12 Burpee Box Jump Overs
9 Wall Balls
36 Double Unders
Wall Ball: 20/14lb, 9/6kg
—
Competitor / Rx+:
For Time:
4 Rounds for Time
15 Wall Balls
18 Burpee Box Jump Overs
15 Wall Balls
60 Double Unders
Wall Ball: 30/20lb, 14/9kg
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Big Class Option
As prescribed
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Travel / Hotel / Limited Equipment
For Time:
4 Rounds for Time
18 Air Squats
12 Burpee Bench Jump Overs
18 Air Squats
60 Double Unders
Mobility
PRVN Mobility #10
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)
Part A)
Back Rack Lunge (Forward Step)
For Load:
3 x 14 @ 45-50% of 1RM Back Squat
Part B)
3 Sets, For Quality
10-12 Ring Hamstring Curls
:15/:15 seconds Single Leg Sorenson Hold