WOD – Sun, Jul 27

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CrossFit East River – WOD

General Prep 

3 Sets: For Quality

200m Run

12 Glute Bridge Bench Band Pull Apart

10 Air Squats + 5 Jump Squats

8-10 Elevated Push-Ups (Off Bench or Box)

Specific Prep

3 Bench Press @ 40-50%

5-7 Wall Balls

3 Bench Press @ 50-60%

5-7 Wall Balls

3 Bench Press @ 60-70%

5-7 Wall Balls

Bench Press (Every 90 seconds x 8 Sets
3 Bench Press @ 70%+)

The focus here is some good consistent volume here at 70%+ on the Bench 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.

“Balls to the Wall” (Time)

For Time

1000m Run

100 Wall Balls

Load: 20/14lb, 9/6kg, 10/9ft

Score: Time
Goal Time: 8:00 – 11:00

Time Cap: 15:00

Secondary Objective: Set a steady pace on the run to prime wall ball execution. Note that the Wall Balls could turn into a time suck if you go out too hot.

[Balls to Wall: Levels] (Time)

Level 2:

For Time

800m Run

80 Wall Balls

Load: 20/14lb, 9/6kg, 10/9ft

Score: Time

Level 1:

For Time

800m Run

80 Wall Balls

Load: 14/10lb, 6/4kg, 10/9ft

Score: Time

Masters 55+:

For Time

800m Run

80 Wall Balls

Load: 20/14lb, 9/6kg, 10/9ft

Score: Time

Competitor:

As prescribed

Travel / Hotel:

For Time:

1000m Run

150 Air Squats

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

3 Sets: For Quality

10/10 Single Leg Foot Elevated Glute Bridge

:20 Feet Elevated Glute Bridge Hold

:30 Ring Plank

:30 Wall Sit March