WOD – Wed, Jul 23
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CrossFit East River – WOD
Warm-Up:
2-3 Sets: For Quality
:30-:45 Jump Rope
:30 Down Dog to Up Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Kettlebell Windmills
10 Alternating Single Arm Kettlebell Swings
Shoulder Press (Strict Press
Every 90 seconds x 8 Sets
3 Strict Press @ 70%+)
The focus here is some good consistent volume at 70%+ on the Strict Press. The goal here is to keep all sets between 70-80%, but we are leaving this open ended to allow each athlete to move by their own standards of what feels heavy for the day.
“All Gas, No Brakes” (Time)
For Time
21-18-15-12-9
American Kettlebell Swings
Push-Ups
*50 Double Unders after each round
Kettlebell: (53/35lb, 24/16kg)
Score = Time
Goal: Finish between 7:00–11:00
(Advanced athletes can push sub-8; most athletes should aim for steady movement and unbroken double unders where possible.)
Time Cap: 12:00
Stimulus: Push/Pull stamina under aerobic fatigue, Grip, shoulder, and midline fatigue management
RPE: 8/10
Primary Objective: Maintain consistent sets on push-ups—avoid early burnout.
Secondary Objective: Keep transitions tight and minimize rest before double unders.
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
Optional Accessories (Checkmark)
3 Sets, For Quality:
100ft (30m) Farmers Carry, Heavy Load
20 Dual Dumbbell Rear Delt Flys, Light Load
5/5 Turkish Get-Up, Moderate Load
Rest as needed between sets
Points of Performance:
Today, aim to ensure we keep your elbows locked out and strong through the Turkish Get-Ups. Have the movement come from your midline and focus to continually press through the kettlebells.
Rest as needed between sets