WOD – Tue, Sep 30
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CrossFit East River – WOD
Warm-up Flow (Checkmark)
General Warm-Up:
2:00 Cardio Choice
–
12 Alternating Box Step-Ups
12 Deep Lunge Mountain Climbers
10 Down Dog Toe Touches
8/8 Quadruped Thoracic Rotations
–
2 Sets: For Quality
8 Bradform Press with Lockout
6 Inchworm Push-Ups
4 No Jump Burpees
4 Box Jumps (Step-Down)
Specific Warm-Up:
5 Push Press @ 40-50%
5 Push Press @ 50-55%
3 Push Press @ 55-65%
3 Push Press @ 65-70%
–
Then Load to Working Weights on the Bar
–
Workout Primer after Push Press
Adjust to working loads for Shoulder to Overhead
–
1 Wall Walks
2 Burpee Box Jumps @ Warm-Up Height
3 Shoulder to Overhead @ Working Loads
–
2 Wall Walks
4 Burpee Box Jumps @ Working Height
2 Shoulder to Overhead @ Working Loads
Push Press (Every 1:30 x 6 sets
3 Reps @ 75%)
Movement Adjustments (If Needed)
– Strict Press: Lowers loading, while still developing strength
– Dumbbell Push Press: Adjustment for range of motion
– Incline Dumbbell Bench Press: Adjustment for range of motion.
Level 1: 5 Reps @ 6 RPE across working on control in the dip and drive and a strong finish over midline.
“Push the Line” (AMRAP – Rounds and Reps)
8:00 AMRAP
2 Wall Walks
4 Burpee Box Jump
6 Shoulder to Overhead
Box Height: 30/24in
Barbell: 155/105lb, 70/48kg
Goal: 5-7 Rounds
Score: Rounds + Reps
Stimulus: Upper-Body Stamina / Explosive Power
RPE: 8–9/10
Primary Objective: Move steadily through all three elements while maintaining strong overhead positions under fatigue.
Secondary Objective: Keep movements unbroken and steady, managing positions.
[Push the Line: Levels] (AMRAP – Rounds and Reps)
Level 2:
8:00 AMRAP
2 Wall Walks
4 Burpee Box Jump
6 Shoulder to Overhead
Box Height: 24/20in
Barbell: 115/75lb, 52/34kg
—
Level 1:
8:00 AMRAP
2 Wall Walks
4 Burpee Box Step-Up
6 Shoulder to Overhead
Wall Walk: 30in
Box Height: 24/20in
Barbell: 75/55lb, 34/25kg
—
Masters 55+:
8:00 AMRAP
2 Wall Walks
4 Burpee Box Jump
6 Shoulder to Overhead
Box Height: 24/20in
Barbell: 95/65lb, 43/30kg
—
Competitor:
8:00 AMRAP
2 Deficit Wall Walks
4 Burpee Box Jump
6 Shoulder to Overhead
Wall Walks onto 45lb Plates
Box Height: 30/24in
Barbell: 185/125lb, 84/57kg
—
Travel:
8:00 AMRAP
2 Wall Walks
4 Burpee Bench Jump Overs
6 Dumbbell Shoulder to Overhead
Box Height: 30/24in
Dumbbells: 70/50lb, 32/22.5kg
Mobility (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch
Optional Accessories (Checkmark)
3 Sets: For Quality
10 Ring Push-Ups
:20 Ring Plank Hold
12/12 Side Lying Dumbbell External Rotations