WOD – Fri, Aug 22
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CrossFit East River – WOD
Warm-Up (Checkmark)
Activation and Mobility
20 Banded Pull Aparts
20 Seated 90-90 Rotations
20/20 X-Banded Side Steps
General Prep
For Quality:
10:00 AMRAP
30 Plate Hops
10/8 Push-Ups
10 Cossack Squats (No Weight)
10 Wallball Press, Moderate
*Full range of motion with good lockout on presses.
Specific Prep
Warm-Up to Working Height on PVC Pipe Jumps as well as working weights on Dumbbell Bench Press
“Tauros” (Time)
For Time:
5 Sets:
24 Wall Balls
18 Hops Over PVC
12 Dual Dumbbell Bench Press
Rest: 1:00 between sets
Wall Ball: (20/14lb, 9/6kg to 10/9ft)
Hops of PVC: (24/20in)
Dumbbells: (2 x 50/35lb, 22.5/15kg)
Time Cap: 25:00
Goal: 2:30–3:30 per set | Sub-18:00 total working time
Score: Total Time (including rest)
RPE: 7.5/10
Stimulus: Lower Body Density and Interference + Upper Body Press
Primary Objective: Complete each round in a consistent time, maintaining control through all three movements.
Secondary Objective: Minimize transition time and maintain unbroken or efficient sets on the bench press.
[Tauros: Levels] (Checkmark)
Level 2:
20 Wall Balls (20/14lb, 9/6kg to 10/9ft)
14 Hops over PVC 24/20in
12 Dual DB Bench Press (2 x 35/25lb, 15/12kg
Level 1:
16 Wall Balls (14/10lb, 6/4kg)
18 Lateral Line Hops
12 Dumbbell Floor Press (2 x 25/15lb, 12/7kg
Masters 55+:
20 Wall Balls (14/10lb, 6/4kg to 10/9ft)
14 Hops over PVC 20in
12 Dual DB Bench Press (2 x 30/20lb, 14/9kg)
Competitor:
As prescribed
Travel / Hotel:
5 Sets
24 Air Squats
18 Jumping Jacks or Line Hops
12 Push-Ups or Backpack Floor Press
(Rest 1:00 b/t)
Big Class:
20:00 EMOM
Minute 1: 24 Wall Balls
Minute 2: 18 Hops Over PVC
Minute 3: 12 Dual Dumbbell Bench Press
Minute 4: Rest
Wall Ball: (20/14lb, 9/6kg to 10/9ft)
Hops of PVC: (24/20in)
Dumbbells: (2 x 50/35lb, 22.5/15kg)
Minutes 1 and 2 will be very difficult here, but the goal would be to push hard here to finish those then minutes 3 and 4 work as a rest and recovery of the legs and heart rate.
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 Fol d
Optional Accessories (Checkmark)
3-4 Sets: For Quality
15/15 Terminal Banded Knee Extensions
100ft (30m) Reverse Sled Drag
15-20 Banded Tricep Extensions