WOD – Wed, Jul 30
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CrossFit East River – WOD
Warm-Up:
3 Sets: For Quality
200m Run
15/12 Calorie Row
10 Air Squats
10/10 Bird Dog From Crawling
10/10 Dead-Bugs
—
Touch on Wall Ball Efficiency and tackle 8-10 reps for a good primer set before the workout
“Inversely Correlated” (Time)
For Time:
10 Wall Walks
200m Run
30/24 Calorie Row
40 Wall Balls
500m Run
Rest 3:00
500m Run
40 Wall Balls
30/24 Calorie Row
200m Run
10 Wall Walks
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Wall Walk: 10in off Wall
Goal: 20:00–25:00 Running Time , 8-11 minutes / Set
Time Cap: 30:00
Stimulus: Inverted Chipper / Mixed-Modal Pacing Under Fatigue
RPE: 8/10
Primary Objective: Maintain consistent pacing across both chipper segments
Secondary Objective: Smooth, efficient wall walks and strong close on final run
[Inversely Correlated: Levels] (Time)
Level 2:
For Time:
8 Wall Walks
200m Run
25/20 Calorie Row
30 Wall Balls
400m Run
Rest 3:00
400m Run
30 Wall Balls
25/20 Calorie Row
200m Run
8 Wall Walks
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Wall Walk: 20in Off Wall
Level 1:
For Time:
5 Wall Walks
150m Run
20/16 Calorie Row
25 Wall Balls
400m Run
Rest 3:00
400m Run
25 Wall Balls
20/16 Calorie Row
150m Run
5 Wall Walks
Wall Ball: 14/10lb, 6/4kg
Wall Walk: 30 in off Wall
Masters 55+:
For Time:
8 Wall Walks
200m Run
25/20 Calorie Row
30 Wall Balls
400m Run
Rest 3:00
400m Run
30 Wall Balls
25/20 Calorie Row
200m Run
8 Wall Walks
Wall Ball: 14/10lb, 6/4kg
Wall Walk: 20in Off Wall
Competitor:
Wall Ball: 30/20lb, 14/9kg
Travel/ Hotel:
For Time:
10 Wall Walks
400m Run
60 Air Squats
800m Run
Rest 3:00
800m Run
60 Air Squats
400m Run
10 Wall Walks
Wall Walk: 10in off Wall
Mobility (Checkmark)
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
10/10 Dual Kettlebell Front Rack Step-Ups
15/15 Banded Terminal Knee Extensions
200ft (60m) Farmers Carry