WOD – Mon, Oct 28
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
“Goro” (5 Rounds for weight)
20:00 EMOM
minute 1: 10-8-6-4-2 Bench Press
minute 2: 15-20 GHD Sit-Ups
minute 3: 100ft (30m) Farmers Carry
minute 4: Rest
Bench Loading:
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 85%
Kettlebell Load: 70/53lb, 32/24kg
—
Primary Objective: Bench Press / Complete the reps at each prescribed percentage
Secondary Objective: Complete the GHD Sit-Ups in under 45 seconds
Stimulus: Absolute Strength + Midline Conditioning
RPE: 7-8/10
Notes: This is a strength focused EMOM that builds in a good mix of midline conditioning and upper body absolute strength work. We will be targeting the final 2 reps @ 85% as the primary emphasis and goal for the day, but also focus on how we are tackling the GHD Sit-Ups and Farmers Carry as we move through this EMOM.
[Goro: Levels] (5 Rounds for weight)
Level 2
20:00 AMRAP
minute 1: 10-8-6-4-2 Bench Press
minute 2: 15-20 Weighted Sit-Ups
minute 3: 100ft (30m) Farmers Carry
minute 4: Rest
Bench: Same as L3
Med Ball: 20/14lb, 9/6kg
Kettlebell Load: 53/35lb, 24/16kg
—-
Level 1:
20:00 AMRAP
minute 1: 8-10 Bench Press
minute 2: 15-20 Abmat Sit-Ups
minute 3: 100ft (30m) Farmers Carry
minute 4: Rest
Bench: RPE of 6 Across
Kettlebell Load: 35/18lb, 16/8kg
—-
Masters 55+:
20:00 AMRAP
minute 1: 10-10-8-8-6 Bench Press
minute 2: 15-20 Abmat Sit-Ups
minute 3: 100ft (30m) Farmers Carry
minute 4: Rest
Bench: Loads @ 60-70%
Med Ball: 20/14lb, 9/6kg
Kettlebell Load: 53/35lb, 24/16kg
—
Competitor / Rx+:
20:00 AMRAP
minute 1: 10-8-6-4-2 Bench Press
minute 2: 20-25 GHD Sit-Ups
minute 3: 100ft (30m) Dumbbell Farmers Carry
minute 4: Rest
Dumbbells: 2 x 100/70lb, (48/32kg)
—-
Big Class Option
20:00 AMRAP
minute 1: 10-8-6-4-2 Bench Press
minute 2: 20 V-Ups or Med Ball Weighted Sit-Ups
minute 3: 100ft (30m) Farmers Carry
minute 4: Rest
Bench Loading:
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 85%
Kettlebell Load: 70/53lb, 32/24kg
—-
Travel / Hotel / Limited Equipment
20:00 AMRAP
minute 1: 8-12 Dumbbell Bench Press
minute 2: 20 Weighted Sit-Ups
minute 3: 100ft (30m) Farmers Carry
minute 4: Rest
Farmers Carry: Choice
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)
3 Sets, For Quality
10-12 Glute Bridge Dumbbell Pull-Overs
15-20 Banded Tricep Extensions
45 second Weighted Plank Hold