WOD – Sun, Aug 17
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Week of 8/11 Programming Overview
- Monday: Strength: Back Squat – WOD: Pullups, Lunges Wall Balls
- Tuesday: Strength: Push Press – WOD: DU, TTB, Cal Row, DB Push Press
- Wednesday: Strength: Power Clean – WOD: Bar Facing Burpees, Power Cleans
- Thursday: WOD: Running, Air Squats, Rowing
- Friday: Strength: Deadlift – WOD: KBS, Renegade Rows, Ring Dips
- Saturday: Thrusters, Sit-Ups, Box Jump Overs, Burpee Pullups
- Sunday: Open Gym
CrossFit East River – WOD
The Don (Time)
For Time
66 Deadlifts (110/75 lb)
66 Box Jumps (24/20 in)
66 Kettlebell Swings (1.5/1 pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (55/35 lb)
66 Wall Ball Shots (20/14 lb)
66 Burpees
66 Double-Unders
In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010
To learn more about The Don click here
Warm-Up Flow (Checkmark)
Mobility Prep and Activation
200m Run
:30/:30 Quadruped Thoracic Rotations
:30 Alternating Scorpions
:30 Alternating Iron Cross Stretch
–
General Movement Prep
2 Sets: For Quality
20 Bear Plank Shoulder Taps
8/8 Suitcase Deadlifts
8/8 Suitcase Reverse Lunges
1 Wall Walk + :10 Nose to Wall Handstand Hold
–
Specific Bench Press Prep and Build
5 Empty Barbell Bench Press
5 Reps @ 40%
3 Reps @ 50%
–
Then put working weights on the bar
Close Grip Bench (Every 2:30 x 4 Sets
8 Reps @ 8 RPE across
(~60% of 1RM Bench)
)
Level 1:
As Prescribed or Adjust to Dual Dumbbell Bench Press for 8 reps
Modifications:
– Adjust to Dumbbell Bench Press or Floor Press for Shoulder Impingement Issues
– Adjust to Deficit Push-Ups for those that choose to work non barbell or dumbbell loading
“Sweatpants and Hoodies” (AMRAP – Reps)
For Reps
16:00 AMRAP
400m Run
1:00 Plank Hold
400m Farmers Carry
1:00 Plank Hold
200ft (60m) Farmers Walking Lunges
1:00 Plank
400m Run
Max Wall Walks
Dumbbell Load: 50/35lb, 22.5/15kg
Wall Walk: 10in from wall
Goal: 10+ Wall Walks
Stimulus: Midline Stamina and Capacity
RPE: 7/10
Primary Objective: Complete the buy-in under 14 minutes
Secondary Objective: Manage to complete 3+ wall walks / minute to finish the workout
This workout will start with a smooth 400m run prior to running into the gym to complete a 1 minute plank hold. We will then move into the 400m Farmers Carry that should be a bit of a grind with the goal of limiting the amount of breaks to as little as possible throughout before coming back in for the 1:00 plank and then 200ft (60m) Walking Lunge, hitting another plank hold and finishing the main work with a 400m run prior to attacking the Wall Walks and finishing this workout strong.
[Sweatpants and Hoodies: Levels] (AMRAP – Reps)
Level 2:
Dumbbell Load: 35/25lb, 15/12kg
Level 1:
For Reps
16:00 AMRAP
400m Run
:30 Plank Hold
400m Farmers Carry
:30 Plank Hold
200ft (60m) Farmers Walking Lunges
:30 Plank
400m Run
Max Wall Walks
Dumbbell Load: 30/20lb, 14/9kg
Wall Walk: 30in From Wall
Masters 55+:
For Reps
16:00 AMRAP
400m Run
:30 Plank Hold
400m Farmers Carry
:30 Plank Hold
200ft (60m) Farmers Walking Lunges
:30 Plank
400m Run
Max Wall Walks
Dumbbell Load: 30/20lb, 14/9kg
Wall Walk: 20in From Wall
Travel / Hotel:
As prescribed
Mobility (Checkmark)
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)
Accumulate
100 Push-Ups
50/50 Terminal Banded Knee Extensions