WOD – Sun, Jan 19

January 19, 2025Uncategorized

CrossFit East River – WOD

Warm-Up

3 Sets: For Quality

1:00 Bike Easy / Moderate / Hard

10 Kettlebell Deadlifts

10 Knee Hug + Lunge and Twist

200m Run

1 Wall Walk + 10 second Nose to Wall Handstand Hold

“I Praised the Madman” (4 Rounds for reps)

For Reps:

4 Sets

5:00 AMRAP

1:00 Max Calorie Echo Bike, Assault Bike, or Bike Erg

20 American Kettlebell Swings

400m Run

– Max Distance Handstand Walk

Rest 2:00 minutes b/t sets

Kettlebell Load: 53/35lb, 24/16kg

Score = Calories on the Bike + Distance on Handstand Walk

5ft /1.5m = 1 Rep on Handstand Walk
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Goal: 15/11+ Cals on the Bike and 50ft (15m) on the Handstand Walk / Set

Stimulus: Aerobic Capacity and Gymnastics Skill

RPE: 8/10

Primary Objective: Complete the Bike + American Kettlebell Swings + Run by 4:00 on the running clock before finishing off the final minute with Handstand Walking.

Secondary Objective: Maintain unbroken segments of 10ft / 3m +

[I Praised the Madman: Levels] (4 Rounds for reps)

Level 2:

For Reps:

4 Sets

5:00 AMRAP

1:00 Max Calorie Echo Bike, Assault Bike, or Bike Erg

20 American Kettlebell Swings

400m Run

– Max Distance Lateral Handstand Walk on Wall

Rest 2:00 minutes b/t sets

Kettlebell Load: 44/26lb, 20/12kg

Score = Calories on the Bike + Distance on Handstand Walk

5ft /1.5m = 1 Rep on Handstand Walk

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Level 1:

For Reps:

4 Sets

5:00 AMRAP

1:00 Max Calorie Echo Bike, Assault Bike, or Bike Erg

20 Russian Kettlebell Swings

400m Run

– Max Wall Walks to 30’’ off Wall

Rest 2:00 minutes b/t sets

Kettlebell Load: 35/18lb, 16/8kg

Score = Calories on the Bike + Distance on Handstand Walk

5ft /1.5m = 1 Rep on Handstand Walk

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Competitor / Rx+:

Day Off

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Masters 55+:

For Reps:

4 Sets

5:00 AMRAP

1:00 Max Calorie Echo Bike, Assault Bike, or Bike Erg

20 American Kettlebell Swings

400m Run

– Max Distance Lateral Handstand Walk on Wall

Rest 2:00 minutes b/t sets

Kettlebell Load: 44/26lb, 20/12kg

Score = Calories on the Bike + Distance on Handstand Walk

5ft /1.5m = 1 Rep on Handstand Walk

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Big Class:

Start Athletes on 1:00 Delays in order to roll through this workout today.

—

Travel / Hotel Gym:

For Reps:

4 Sets

5:00 AMRAP

1:00 Max Effort Machine of Choice

20 Dual Dumbbell Swings

400m Run

– Max Distance Handstand Walk

Rest 2:00 minutes b/t sets

Dumbbell Load: 2×25/15lb, 12/7kg

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 / Core Finisher: (Checkmark)

For Quality:

4 Sets

15 V-Ups

:15 second Hollow Hold

:30 second Extended Plank Hold