WOD – Sun, Nov 3
CrossFit East River – WOD
Warm-Up
3 Sets, For Quality
1:00 Cardio Choice
5/5 Single Arm Supine Ring Row
10 Alternating Cossack Squats
20 Bear Plank Shoulder Taps
10/10 Single Leg Glute Bridges
“Raiden” (15 Rounds for time)
Every 2:00 x 15 Sets, 5 Each (Alternating Stations)
Station 1:
20/16 Calorie Row
Station 2:
3/2 Rope Climbs
12 Alternating Back Rack Reverse Lunges
Station 3:
4 Wall Walks
12 Ring Rows @ arms length from the floor
Barbell 95/65lb, 43/30kg
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Goal: Complete each movement as fast as possible. Looking for 40-45 seconds on / :15-20 seconds off on working segments
Primary Objective: Complete each movement within the minute
Secondary Objective: Bar Muscle-Ups and Power Snatch done in 2 sets or less
Stimulus: Gymnastics
RPE: 6/10
[Raiden: Levels] (15 Rounds for time)
Level 2
Every 2:00 x 15 Sets, 5 Each (Alternating Stations)
Station 1:
18/15 Calorie Ski Erg
Station 2:
2/1 Rope Climbs
12 Alternating Back Rack Reverse Lunges
Station 3:
3 Wall Walks
10 Ring Rows
Barbell 75/55lb, 34/25kg
—-
Level 1:
Every 2:00 x 15 Sets, 5 Each (Alternating Stations)
Station 1:
15/12 Calorie Ski Erg
Station 2:
2 Pull to Stands
12 Alternating Goblet Reverse Lunges
Station 3:
3 Wall Walks to 20’’ off the Wall
10 Ring Rows
Kettlebell 35/18lb, 16/12kg
—-
Masters 55+:
Every 2:00 x 15 Sets, 5 Each (Alternating Stations)
Station 1:
18/15 Calorie Ski Erg
Station 2:
2/1 Rope Climbs
12 Alternating Back Rack Reverse Lunges
Station 3:
3 Wall Walks
10 Ring Rows
Barbell 75/55lb, 34/25kg
—
Competitor / Rx+:
Day Off
—-
Big Class Option
Adjust Rope Climb to 9/7 Strict Chin-Up if necessary
—-
Travel / Hotel / Limited Equipment:
Every 2:00 x 15 Sets, 5 Each (Alternating Stations)
Station 1:
1:00 Machine Choice
Station 2:
9/7 Strict Pull-Ups
12 Weighted Reverse Lunges
Station 3:
4 Wall Walks
12 Inverted Rows
Loads: Choice
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
For Quality:
5 Sets
:40 Alternating Single Leg Raises (Hanging)
:30+:10/:30+:10 Banded Single Leg Hip Thrusts for Speed + Iso Hold
-rest :30 b/t sets-
For the alternating single leg raise, bring the foot as high as you can while maintaining a straight leg. Keep hollow positions in the hang (don’t relax and let the feet drift behind you). For the banded single leg hip thrusts, you will perform :30 of max reps RIGHT INTO a :10 iso squeezing as hard as you can pushing the hips up against the band.