WOD – Sat, Aug 16
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets:
:1:00 Cardio Choice
10 Alternating Box Step-Ups
5/5 World’s Greatest Stretch
10 Hollow Rocks
:10 Hollow Hold
–
Warm-Up Game
5 minutes of Burpee Number Game
1 = Standing
2 = Top of Plank
3 = Bottom of Push-Up
4 = Feet to Outside of Hands
5 = Jump
As an examples
3+5 = Full Burpee
2+3+2 = Push-Up
4+5 = Squat Jump
2+1 = Up Down
–
Specific Prep
2 Sets:
7 Empty Barbell Thrusters
7 Abmat Sit-Ups
5 Box Jump Overs
3 Burpee Pull-Ups
“Grown Ups” (Time)
For Time
5 Rounds as 3 Person Team, Waterfall Workout
15 Thrusters
30 Abmat Sit-Ups
15 Box Jump Overs
10 Burpee Pull-Ups
Burpee Pull-Ups: Bar just out of Reach
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
Goal Time Domain: 18:00-21:00 Running Time per teammate, 21:00-24:00 in total to completion from the first athlete to the last.
Time Cap: 30:00
Stimulus: Team Conditioning / Chipper Feel
RPE: 8/10
Primary Objective: Stay ahead of your partners and limit any rest time during the workout
Secondary Objective: Keep the thrusters to 2 sets or less.
The workout will flow with the first athlete tackling the thrusters and then as soon as they complete the thrusters, the second athlete will tackle the thrusters and the first athlete will move onto the abmat sit-ups, and that will continue with athlete 1 moving to the box jump overs, athlete 2 moving to abmat sit-ups and athlete 3 finally starting the workout with the thrusters. The time to completion will start with athlete 1 starting the workout and athlete 3 finishing the workout.
[Grown Ups: Levels] (Time)
Level 2:
For Time
5 Rounds as 3 Person Team, Waterfall Workout
12 Thrusters
24 Abmat Sit-Ups
12 Box Jump Overs
8 Burpee Pull-Ups
Burpee Pull-Ups: Bar just out of Reach
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
Level 1:
For Time
5 Rounds as 3 Person Team, Waterfall Workout
12 Thrusters
24 Abmat Sit-Ups
12 Box Step-Ups
8 Burpee Jumping Pull-Ups
Burpee Pull-Ups: Bar just out of Reach
Barbell: 45/35lb, 20/15kg
Box Height: 24/20in
Masters 55+
For Time
5 Rounds as 3 Person Team, Waterfall Workout
15 Thrusters
30 Abmat Sit-Ups
15 Box Jump Overs
10 Burpee Pull-Ups
Burpee Pull-Ups: Bar just out of Reach
Barbell: 65/45lb, 30/20kg
Box Height: 24/20in
Competitor:
For Time
5 Rounds
15 Thrusters
20 GHD Sit-Ups
15 Box Jump Overs
8 Bar Muscle-Ups
Barbell: 115/75lb, 52/35kg
Box Height: 30/24in
Travel / Hotel:
For Time
5 Rounds
15 Dumbbell Thrusters
30 Sit-Ups
15 Bench Jump Overs
10 Burpee Pull-Ups
Burpee Pull-Ups: Bar just out of Reach
Dumbbells: 2×50/35lb, 22.5/15kg
Mobility (Checkmark)
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories (Checkmark)
Part A)
3 Sets: For Quality
8-10 Dual Kettlebell Z-Press
:30 Extended Plank Hold
B)
Accumulate
50 Strict Pull-Ups
100 Hollow Rocks