WOD – Sun, Dec 1
CrossFit East River – WOD
Warm-Up
3 Sets, Progressing on Each Movement Pattern
:20 second on / :10 sec Rotation
– Echo Bike *Increase intensity each set
– Plank Shoulder Taps / Scapular Push-Ups / Inchworm Push-Up
– Air Squats / Medball Squats or Medball Clean / Wall Balls
– Wall Sit / Glute Bridges / Burpees
*This is a progressive warm-up where each movement changes each round in order to create an increased intensity and specificity to the workout. This itself should create another little fun workout and get athletes really leaning into the feel and fun of today’s workout.
“White Noise” (6 Rounds for time)
Every 4:30 x 6 Sets
15/11 Calorie Echo Bike
20/15 Push-Ups
25 Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft
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Goal: Complete each set in under 3:00 minutes
Stimulus: Muscular Endurance / Interference
RPE: 8/10
Primary Objective: Complete each set in under 3:00
Secondary Objective: Complete the Echo Bike + Push-Ups in under 2:00 minutes
[White Noise: Levels] (2 Rounds for time)
Level 2
Every 4:30 x 6 Sets
12/9 Calorie Echo Bike
15/10 Push-Ups
20 Wall Balls
Wall Ball: 20/14lb, 9/6kg
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Level 1:
Every 4:30 x 6 Sets
12/9 Calorie Echo Bike
15/10 Elevated Push-Ups
20 Wall Balls
Wall Ball: 14/10lb, 9/6kg
—-
Competitor / Rx+:
Every 4:30 x 6 Sets
18/13 Calorie Echo Bike
25/20 Push-Ups
25 Wall Balls
Wall Ball: 30/20lb, 14/9kg
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Masters 55+:
Every 4:30 x 6 Sets
12/9 Calorie Echo Bike
15/10 Push-Ups
20 Wall Balls
Wall Ball: 20/14lb, 9/6kg
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Big Class:
Start on a 1:30 Delay
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Travel / Hotel Gym:
Every 4:30 x 6 Sets
45 second Machine
20/15 Push-Ups
30 Air Squats
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 (4 Rounds for time)
4 Sets, For Quality
15-18 Banded Tricep Extensions
15-18 Dumbbell Hammer Curls
-Max Hollow Hold