WOD – Tue, Sep 16
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Body Heat and Mobility
:30/:30 Active Pigeon Stretch
:30/:30 Samson Lunge
:15/:15 PVC Front Rack Mobility
:30/:30 Band-Assisted Lat Stretch
General Warm-Up
2 Sets: For Quality
10 Scapular Pull-Ups
8/8 Single Arm Ring Rows
20 Bear Plank Shoulder Taps
10 Alternating Down Dog Toe Touches
10 Alternating Single Arm Kettlebell Swings
Barbell Primer:
10 Empty Barbell Push Press
5 Push Press @ 50%
3 Push Press @ 60%
3 Push Press @ 70%
Get Working Loads on the Bar
Push Press (Weightlifting Variable Reps & Sets)
Goal of 5+ Reps on the 80%
Modifications / Adjustments:
Strict Press
Dumbbell Push Press
Landmine Press
Level 1: Adjust to 4 Sets x 5 Reps @ 7 RPE (Moderate Loads Across) Working on Bar Path and Form
“Eye of the Tiger” (AMRAP – Rounds and Reps)
15:00 AMRAP
5 Strict Pull-Ups
10 Push-Ups
15 American Kettlebell Swings
Kettlebell: 53/35lb, 24/16kg
Goal: 8–11 Rounds
Score: Rounds + Reps
Stimulus: Muscular Endurance / Upper Body Density
RPE: 8.5/10
Primary Objective: Complete all movements unbroken throughout the workout.
Secondary Objective: Maintain round times under 1:30 across the 15-minute effort.
[Eye of the Tiger: Levels] (AMRAP – Rounds and Reps)
Level 2:
15:00 AMRAP
4 Strict Pull-Ups
8 Push-Ups
12 American Kettlebell Swings
Kettlebell: 44/26lb, 20/12kg
—
Level 1:
15:00 AMRAP
5 Jumping Pull-Ups
10 Elevated Push-Ups
15 Russian Kettlebell Swings
Kettlebell: 35/18lb, 16/8kg
—
Masters 55+:
15:00 AMRAP
4 Strict Pull-Ups
8 Push-Ups
12 Russian Kettlebell Swings
Kettlebell: 44/26lb, 20/12kg
—
Competitor:
15:00 AMRAP
5 Strict Chest to Bar Pull-Ups
10 Deficit Push-Ups
15 American Kettlebell Swings
Kettlebell: 70/53lb, 32/24kg
Deficit: 2×45/25lb, 20/10kg plates
—
Hotel / Travel:
As prescribed
Can sub 2 x 25/15lb, Dual Dumbbell Hang Muscle Snatch
Mobility (Checkmark)
PRVN Mobility #1
1:00/1:00 Tall Dragon Stretch
1:00/1:00 Scorpion Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
3 Sets, For Quality
10 Dumbbell Pull-Overs
20 Banded Tricep Extensions
100ft (30m) Hand over Hand Rope Sled Pull