WOD – Sun, Jan 5
CrossFit East River – WOD
Warm-Up
2:00-3:00 Cardio Choice
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2 Sets, For Quality
10 Alternating Box Step-Ups
10/10 Banded Terminal Knee Extensions
6 /6 Half Kneeling Kettlebell Windmi ll
10 Ring V-Out s
Bench Press (Every 2:30 x 4 Sets
12 @ 60%
10 @ 65%
8 Reps @ 70%
6 Reps @ 75%)
“Bondsmith” (5 Rounds for time)
Every 3:00 x 5 Sets
15/10 Deficit Plate Push-Ups
10 Dual Dumbbell Box Step-Ups
100ft (30m) Sled Push
Box Height: 24/20”
Dumbbells: 50/35lb, 22.5/15kg
Plates For Deficit: 2x45lb/20kg
Sled: Moderate Heavy Load
Subs for Sled Push:
Box Sled Push
30 second Weighted Wall Sit
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Primary Objective:
Maintain consistent work output across all five sets, completing the reps and distance within the allotted time without deterioration in form.
Secondary Objective:
Focus on efficient transitions between movements and smooth, controlled reps on the step-ups. Aim to keep push-ups unbroken or in minimal sets, and find a steady, powerful drive on the sled push.
RPE: ~8/10
Athletes should be working at a high, but manageable intensity. Breathing will be heavy, and muscles—particularly the chest, shoulders, and legs—will fatigue by the later sets, yet the workout should remain just short of maximum effort.
[Bondsmith: Levels] (5 Rounds for time)
Level 2:
Every 3:00 x 5 Sets
15/10 Push-Ups
10 Dual Dumbbell Box Step-Ups
100ft (30m) Sled Push
Box Height: 24/20”
Dumbbells: 35/25lb, 15/12kg
Sled: Moderate Heavy Load
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Level 1:
Every 3:00 x 5 Sets
12/8 Elevated Push-Ups
10 Dual Dumbbell Box Step-Ups
100ft (30m) Sled Push
Box Height: 24/20”
Dumbbells: 25/15lb, 12/7kg
Sled: Moderate Heavy Load
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Competitor / Rx+:
Day Off
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Masters 55+:
Same as Level 2
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Big Class:
Look at subs for Sled Push
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Travel / Hotel Gym:
Every 3:00 x 5 Sets
15/10 Dumbbell Deficit Push-Ups
10 Dual Dumbbell Bench Step-Ups
30 second Weighted Wall Sit
Box Height: 24/20”
Dumbbells: 50/35lb, 22.5/15kg
Sled: Moderate Heavy Load
Subs for Sled Push:
Box Sled Push
Mobility
PRVN Recovery #2
1:00 Childs 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)
For Quality
3-4 Sets:
8-10 Glute Bridge Dumbbell Pull-Overs
12-15 Banded Tricep Extensions
-Max Ring Support Hold