WOD – Sun, May 11

CrossFit East River – WOD

General Prep

200m Run

–

2 Sets: For Quality

5 Inchworm Push-Ups

10 Scapular Pull-Ups

5 Strict Knees to Chest

10 Tall Kneeling Straight Arm Banded Lat Pull Downs

:15 Ring Support Hold

:15 Bottom of Ring Dip Hold

Specific Prep

2 Sets: For Quality

10 Glute Bridge Band Pull Aparts

4-6 Kipping Knee Raises or Knees to Elbows

3 Ring Dip Eccentrics

–

Then

10 Empty Barbell Bench Press, prior to starting clock and loading the barbell over the course of 15 minutes.

Bench Press (Take 15 minutes to establish 1RM Bench Press)

Goal: Build to 102-105% of 1RM

Modifications:

We can adjust to Dual Dumbbell Bench Press or a Floor press to change the range of motion to a more shoulder friendly movement.

Consider a close grip bench for those with shoulder impingement.

Wanted Dead or Alive (Time)

5 Rounds for Time

200m Run

10 Knees to Elbows

10/7 Ring Dips

Goal Time Domain : 7-11 min

Time Cap: 15min

Primary Objective: Complete the workout in Sub 10

Secondary Objective: Maintain Consistent pacing round to round.

Stimulus: Gymnastics Conditioning / Muscular Endurance

RPE: 7-8 / 10

[Wanted Dead or Alive: Levels] (Time)

Level 2:

5 Rounds for Time

200m Run

10 Knees to Chest

8/6 Ring Dips

Level 1:

5 Rounds for Time

200m Run

10 Kipping Knee Raises

8/6 Ring Push-Ups

Masters 55+:

5 Rounds for Time

200m Run

10 Knees to Chest

8/6 Ring Dips

Travel / Hotel:

5 Rounds for Time

200m Run

10 Strict Knee Raises

10/8 Dips or 15 Bench Dips

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3 Sets: For Quality

:30 Wall Sit

:15/:15 Single Arm Ring Plank

10-12 Dual Dumbbell Floor Scull Crushers