WOD – Mon, Aug 11
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30 Bootstrap Squat + Block and Twist
2 Sets x :15 Passive Hang + :15 Active Hang
–
General Movement Prep
3 Sets: For Quality
8/8 Single Leg Romanian Deadlift
8/8 Single Arm Kettlebell Front Rack Squat
6/6 Goblet Lateral Lunges
6/6 Single Arm Rotational Ring Rows
3 Jumping Pull-Ups w/Eccentric (2-3 sec)
–
Specific Squat Prep and Build
5 Empty Barbell Back Squats
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
Back Squat (Every 2:30 minutes x 4 Sets
Set 1: 3 Reps @ 65%
Set 2: 3 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: 5 Reps @ 70%
% of 1RM Back Squat
)
Level 1:
Every 2:30 x 4 Sets
5-7 Reps @ 7 RPE across
Modifications:
– Adjust to a Box Squat for those with knee issues
– Adjust to a Bulgarian Split Squat for those with lower back discomfort, like SI joint, QL, or Sciatica Pain.
“Big Daddy Strength” (AMRAP – Rounds and Reps)
10:00 AMRAP
5/4 Strict Pull-Ups
50ft* (15m) Single Kettlebell Front Rack Walking Lunge
5/4 Strict Pull-Ups
20 Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Kettlebell: 53/35lb, 24/16kg
For the Single Kettlebell Front Rack Walking Lunge, switch hands at the 25ft (7.5m) turnaround to come back to the rig.
Goal: 4+ Rounds
Primary Objective: Unbroken Lunges and Wall Balls
Secondary Objective: Unbroken Strict Pull-Ups
RPE 6/10
*The goal here today is not to push, but more to build volume and sustainable work here. Focus on keeping the reps clean and as close to unbroken as possible, with just smooth movement between sets.
[Big Daddy Strength: Levels] (AMRAP – Rounds and Reps)
Level 2:
10:00 AMRAP
4/3 Strict Pull-Ups
50ft* (15m) Single Kettlebell Front Rack Walking Lunge
4/3 Strict Pull-Ups
16 Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Kettlebell: 44/26lb, 20/12kg
Level 1:
10:00 AMRAP
4/3 Banded Strict Pull-Ups
50ft Bodyweight Walking Lunge
4/3 Banded Strict Pull-Ups
12 Wall Balls
Wall Ball: 14/10lb, 6/4kg
Masters 55+:
10:00 AMRAP
4/3 Strict Pull-Ups
50ft* (15m) Single Kettlebell Front Rack Walking Lunge
4/3 Strict Pull-Uxps
16 Wall Balls
Wall Ball: 14/10lb, 6/4kg
Kettlebell: 35/16lb, 16/8kg
Competitor:
10:00 AMRAP
5/4 Strict Chest to Bar Pull-Ups
50ft* (15m) Single Kettlebell Front Rack Walking Lunge
5/4 Strict Chest to Bar Pull-Ups
20 Wall Balls
Wall Ball: 30/20lb, 14/9kg 10/9ft
Kettlebell: 70/53lb, 32/24kg
Travel / Hotel:
10:00 AMRAP
5/4 Strict Pull-Ups
50ft* (15m) Single Kettlebell Front Rack Walking Lunge
5/4 Strict Pull-Ups
25 Air Squats
Kettlebell: 53/35lb, 24/16kg
Mobility (Checkmark)
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
3 Sets: For Quality
10-12 Dual Dumbbell Prone Rows
10-12 Dual Dumbbell Zottman Curls
15 Wall Tibialis Raises