WOD – Sat, Apr 5
CrossFit East River – WOD
Mobility & Activation (6-7 Minutes)
Focus: Hip, hamstring, and shoulder mobility for running, deadlifts, and pull-ups.
:30/:30 Lateral Banded Distraction
:30/:30 Samson Lunge
:30 Down Dog Calf Gas Pedals
:20/:20 C rossbody Lat Stretch
10 Banded Pull-Aparts + 10 Banded Pass Throughs
General Prp (8-10 Minutes)
2 Rounds:
200m Run or 1:00 Cardio (Bike, Row, Ski)
10 Barbell Good Mornings
10 Box Step-Ups
5/5 Lateral Lunges
10 Scapular Pull-Ups
5/5 Single-Leg Glute Bridges
Specific Prep (6-8 minutes)
2x 10 Wall Lean Sprint Drill
2x 10m High Knees & Butt Kicks
5 Barbell Deadlifts @ Light Weight
5 Deadlifts @ Workout Weight
5-7 Box Jumps @ Workout Height
3 Jumping Pull-Up + Negative
3 Strict Pull-Ups or Alternative (Banded Strict Pull-Ups / Toenail Spot / Inverted Rows )
“Slingshot Engage” (Time)
3 Person Team Workout
5 Rounds For Time: As Waterfall
200m Run
15 Deadlifts
12 Box Jumps
9 Strict Pull-Ups
Barbell: 185/125lb, 84/57kg
Box Height: 24/20in
Time Starts when athlete 1 starts the run, time stops when athlete 3 finishes the strict pull-ups
—
Time Domain: 16-22 min
Time Cap: 25 min
Primary Objective: Never get caught by one of your partners
Secondary Objective: Increasing pace on each round of the workout , developing a good pacing strategy.
Stimulus: Grip endurance, pulling strength, and explosive power with an aerobic engine test from the run.
RPE: 7-9/10, escalating throughout the workout.
[Slingshot Engaged: Levels] (Time)
Level 2:
200m Run
15 Deadlifts
12 Box Jumps
7 Strict Pull-Ups
Barbell: 155/105lb, 70/48kg
Box Height: 24/20in
—
Level 1:
150m Run
15 Deadlifts
12 Box Step-Ups
7 Banded Strict Pull-Ups
Barbell: 60% of 1RM
Box Height: 24/20in
—
Competitor / Rx+ :
3 Rounds for Time with a Partner
100 Double Unders (At the same time, each do 100)
80 GHD Sit-*Up
60 Wall Balls
40/35/30 Calorie *Bike
–
Wall Ball: 30/20lb, 14/9kg, 10/9ft
Work can be split anyway you want with your partner to achieve the best overall time
M/M, M/F, F/F
*40/35/30 Calorie Echo
44/38/33 Calorie Assault Bike
48/43/38 Calorie Bike Erg
—
Masters 55+:
Same as Level 2
—
Big Class:
As prescribed, can start athletes on different stations in order to swap out the bikes as needed, or adjust calories to another machine.
—
Limited Equipment: Solo
3 Rounds for Time:
80 Double Unders
60 Air Squats
40 Sit-Ups
200m Run
Mobility
1:00-2:00 Foam Roll Calves and Quads
1:00 Down Dog to Updog , Alternating Every 10 seconds
1:00/1:00 Couch Stretch
1:00 Child’s Pose
Optional Accessories (Checkmark)
12:00 EMOM
minute 1: 10-12 Inverted Rows
minute 2: 10-12 Glute Ham Raises
minute 3: :30 Barbell Hip Thrust Iso Hold