WOD – Sun, Oct 26
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
3 Sets: For Quality
1:00 Row
10 Cossack Squats
5 Inchworm Push-Ups
20 Bear Plank Shoulder Taps
10 Alternating Box Step-Ups
Specific Barbell Prep
Warm-Up Barbell Back Rack Reverse Lunges (From the Rack)
3 Sets x 5/5 Working Up to Prescribed Loading for the Day
Rest 30-60 seconds between sets on build up loading
Back Rack Reverse Lunges (3 Rounds for weight)
For Load:
Every 3:00 x 3 Sets
10/10 Reverse Lunges @ ~45-55% of 1RM Back Squat
Modifications:
– For those that have the lunge create a problem for the knees, let’s look to adjust to a Back Rack Step-Up to 20in box or we can adjust to a traditional back squat for 3×12 @ 55% of 1RM
Level 1 / New Athletes:
Every 2:30 x 4 Sets
6/6 Reps @ 6-7 RPE (Relative Perceived Exertion)
*This is a movement that would be better with a more limited rep range in order to focus on form for newer athletes.
“Flux” (AMRAP – Rounds and Reps)
12:00 AMRAP
500/450m Row
20/15 Push-Ups
20 Single Dumbbell Step-Overs
Box Height: 24/20in
Dumbbell: 50/35lb, 22.5/15kg
Score: Rounds + Reps
Goal: ~3 Rounds
Stimulus: Aerobic pacing and shoulder endurance with steady midline engagement. A test of consistency and composure through cyclical effort, pressing fatigue, and loaded balance.
RPE: 7/10
Primary Objective: Hold consistent round splits and avoid early tricep fatigue from push-ups.
Secondary Objective: Move smoothly across the box with efficient step-overs and minimal transition time.
[Flux: Levels] (AMRAP – Rounds and Reps)
Level 2:
12:00 AMRAP
450/400m Row
15/10 Push-Ups
20 Single Dumbbell Step-Overs
Box Height: 24/20in
Dumbbell: 35/25lb, 15/12kg
—
Level 1:
12:00 AMRAP
400/350m Row
15/10 Push-Ups
20 Single Dumbbell Step-Overs
Box Height: 24/20in
Dumbbell: 25/15lb, 12/7kg
—
Masters 55+
12:00 AMRAP
450/400m Row
15/10 Push-Ups
20 Single Dumbbell Step-Overs
Box Height: 24/20in
Dumbbell: 35/25lb, 15/12kg
—
Comp:
12:00 AMRAP
500/450m Row
20/15 Push-Ups
20 Single Dumbbell Step-Overs
Box Height: 24/20in
Dumbbell: 70/50lb, 32/22.5kg
—
Travel / Hotel:
12:00 AMRAP
2:00 Treadmill Run
20/15 Push-Ups
20 Single Dumbbell Step-Overs (Bench)
Bench Height: 18-20in
Dumbbell: 50/35lb, 22.5/15kg
Mobility (Checkmark)
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)
For Quality
3 Sets
10/10 Single Leg Romanian Deadlifts
20 Banded Tricep Extensions