WOD – Sat, Aug 23
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CrossFit East River – WOD
Warm-Up (Checkmark)
3 Sets
– :30 Row
10 second Transition
– :30 Dual Kettlebell Deadlifts
10 second Transition
– :30 Plank Shoulder Taps
10 second Transition
– :30 Burpee Pull-Ups, Jumping Pull-Up or Bar Touch
10 second Transition
—
Then go through Bar Muscle-Up Progressions and Get to Working Loads on Deadlifts
“Partners in Crime” (Time)
Partner Workout – For Time
1000m Row
Partner holds Dual Kettlebell Front Rack
60 Deadlifts
Partner holds Forearm Plank
30 Wall Walks
Partner holds Handstand Hold
20 Burpee Bar Muscle-Ups
1000m Row
Partner holds Dual Kettlebell Front Rack
Kettlebells: (53/35lb, 24/16kg)
Barbell: (225/155lb, 102/70kg)
Time Cap: 30:00
Goal: 22:00–26:00
Score: Total Time
Stimulus: Partner Conditioning / Mixed Stamina Chipper
RPE: 8/10
Primary Objective: Look to limit transition times between partners working segments while managing static holds.
Secondary Objective: Complete each segment of the workout in under 5 minutes.
[Partners in Crime: Levels} (Time)
Level 2:
Deadlifts @ 185/125lb, 84/57kg
Wall Walks to 20in From Wall
Burpee Chest-to-Bar Pull-Ups
KB Front Rack Hold: 35/18lb, 16/8kg
Level 1:
Deadlifts @ 135/95lb, 61/43kg
30 Wall Walk Progressions to 30in or Box Wall Walks
Burpee Jumping Pull-Ups
KB Front Rack Hold: 26/18lb or DB Front Rack
Masters 55+
Deadlifts @ 155/105lb, 70/48kg
Wall Walks or Box Walks
Burpee Jumping Pull-Ups
KB Front Rack Hold: 35/18lb, 16/8kg
Competitor:
Deadlifts @ 255/175lb, 115/80kg
Travel / Hotel:
1000m Run
45 Dual Dumbbell Deadlifts
15 Wall Walks
10 Burpee Pull-Ups
1000m Run
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