WOD – Sat, Sep 13
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CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!
Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.
CrossFit East River – WOD
Warm-Up (Checkmark)
General Body Heat
2:00 – 3:00 Cardio Choice
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:20 Passive Hang + :20 Active Hang
:30/:30 Active Scorpion Stretch
:20 Extended Plank Reverse Bridge
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Warm-Up Game
“PVC Chaos”
Equipment: 1 PVC pipe per person
* How to Play:
Athletes stand in a circle with PVCs upright on the floor.
On coaches’ cue (“Left” or “Right”), they must let go of their PVC and grab the one next to them in that direction before it hits the ground.
If someone drops it, they do 3 burpees or a run penalty. (Coaches Choice)
Make the circle bigger with more space between as rounds go on to increase difficulty.
* Focus: Reaction, coordination, group energy
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Specific Prep
2-3 Sets
2-3 Shuttle Runs
6-8 Dumbbell Power Cleans, Building to working weights
3-4 Burpee Pull-Ups
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Bar Muscle-Up Progression
– Bar Muscle-Up Hip to Bar
– Low Bar Banded Muscle-Up
“Runaway Bunny” (AMRAP – Rounds and Reps)
20:00 AMRAP, With a Partner
18 Shuttle Runs
12 Dual Dumbbell Power Cleans
6 Burpee Bar Complex
*Work to be split as desired by partners
Burpee Bar Complex = Burpee Pull-Up + Bar Muscle-Up
Shuttle Run: 25/25ft (7.5/7.5m)
Dumbbells: 50/35lb, 22.5/15kg
Score: Rounds + Reps
Goal: +/-5 Rounds
Stimulus: Team Conditioning / Grip Fatigue / Gymnastics Under Fatigue
RPE: 8/10
Primary Objective: Stay consistent round to round and split work evenly
Secondary Objective: Complete the shuttle runs in as close to ~2:00 as possible each round.
[Runaway Bunny: Levels] (AMRAP – Rounds and Reps)
Level 2:
20:00 AMRAP, With a Partner
18 Shuttle Runs
12 Dual Dumbbell Power Cleans
6 Burpee Bar Complex
*Work to be split as desired by partners
Burpee Bar Complex = Burpee Pull-Up + Kipping Pull-Up
Shuttle Run: 25/25ft (7.5/7.5m)
Dumbbells: 35/25lb, 15/12kg
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Level 1:
20:00 AMRAP, With a Partner
15 Shuttle Runs
12 Dual Dumbbell Hang Power Cleans
6 Burpee Bar Complex
*Work to be split as desired by partners
Burpee Bar Complex = Burpee + 2 Jumping Pull-Ups
Shuttle Run: 25/25ft (7.5/7.5m)
Dumbbells: 30/20lb, 14/9kg
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Masters 55+:
20:00 AMRAP, With a Partner
18 Shuttle Runs
12 Dual Dumbbell Power Cleans
6 Burpee Bar Complex
*Work to be split as desired by partners
Burpee Bar Complex = Burpee Pull-Up + Pull-Up
Shuttle Run: 25/25ft (7.5/7.5m)
Dumbbells: 30/20lb, 14/9kg
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Competitor
20:00 AMRAP, With a Partner
18 Shuttle Runs
12 Dual Dumbbell Power Cleans
10 Burpee Bar Complex
*Work to be split as desired by partners
Burpee Bar Complex = Burpee Pull-Up + Bar Muscle-Up
Shuttle Run: 25/25ft (7.5/7.5m)
Dumbbells: 70/50lb, 32/22.5kg
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Travel /Hotel: Solo
20:00 AMRAP
9 Shuttle Runs
6 Dual Dumbbell Power Cleans
3 Burpee Bar Complex
*Work to be split as desired by partners
Burpee Bar Complex = Burpee Pull-Up + Strict Pull-Up
Shuttle Run: 25/25ft (7.5/7.5m)
Dumbbells: 50/35lb, 22.5/15kg
Mobility (Checkmark)
PRVN Mobility #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
3 Sets: For Quality
6 Bent Over Barbell Rows, (Heavy)
12 Dual Dumbbell Bicep Curls, (Moderate)
24 Tall Kneeling Straight Arm Banded Lat Pull-Downs
Rest minimally between movements
Rest as needed b/t sets
Choice on Loads