WOD – Sat, May 24
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CrossFit East River – WOD
Body Heat and Activation
2 Sets
10 Bend and Bows
10 Bootstrap Squats
10 Bird Dog From Crawling
10 Dead-Bug Alternating Heel Taps
Partner Rowing Golf (Time)
1000m Row, For Time
Alternate Partners @ every 100m. Athlete 1 will be rowing until 100m, then athlete 2 rows until 200m and so on for the duration of 1000m. There is a catch however. At the 100m mark, if the rower rolls to 102 then both athletes must do 2 burpees prior to switching back on the rower. Then athlete 2 will row and stop rowing somewhere around 15-20m shy of the 200m mark. If the rower then rolls to 197m, both partners will again need to do 3 burpees. Now athlete 1 will get on the rower and row to the 300m mark. If they hit the mark dead on, no burpees need to be done and partners can again switch and go to the next 100m mark. This will continue for the duration of the workout until you reach 1000m. And yes if you are over or under at 1000m the workout will finish with burpees.
Specific Prep and Primer
2-3 Sets: Building to Working loads
8 Alternating Dumbbell Snatch
4 Burpee Box Jump Overs
*Work on efficiency and movement patterns here prior to the workout.
“Party On” (AMRAP – Rounds and Reps)
25:00 AMRAP, With a Partner
15/12 Calorie Row
12 Alternating Dumbbell Snatch
9 Burpee Box Jump Overs
Dumbbell: 50/35lb, 22.5/15kg
Box Height: 24/20in
Alternating Full Rounds with a Partner.
The goal is to complete each round in under 2:00 minutes so that both partners will get 6 Rounds each.
Goal: Complete 10-13 Total Rounds between you and your partner.
Stimulus: Anaerobic / Lactate Power
RPE : 9/10
Primary Objective: Complete each round of the workout in under 2:00 minutes.
Secondary Objective : Lean into a movement you are classically weak at and push that. This means that if BBJO are not your thing, make them your thing today and lean into quick efficient movement here to finish off each round.
[Party On: Levels] (AMRAP – Rounds and Reps)
Level 2:
25:00 AMRAP, With a Partner
15/12 Calorie Row
12 Alternating Dumbbell Snatch
9 Burpee Box Jump Overs
Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in
Level 1:
25:00 AMRAP, With a Partner
12/9 Calorie Row
12 Alternating Dumbbell Hang Snatch
9 Burpee Box Step-Overs
Dumbbell: 25/15lb, 12/7kg
Box Height: 24/20in
Masters 55+:
25:00 AMRAP, With a Partner
15/12 Calorie Row
12 Alternating Dumbbell Snatch
9 Burpee Box Jump Overs or Step-Overs
Dumbbell: 30/20lb, 14/9kg
Box Height: 24/20in
Competitor:
Dumbbell @ 70/50lb, 32/22.5kg
Travel /Hotel Gym : Solo
6 Sets: For Time
1:00 Machine of Choice
12 Alternating Dumbbell Snatch
9 Burpee Box Bench Jump Overs
Rest 1:1 b/t sets
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
4 Sets
12 Dual Dumbbell Bicep Curls
100 (30m) Sandbag Bear Hug Carry
Load: Choice