WOD – Thu, Nov 20
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2-3 Sets: For Quality
:30 Jump Rope (Singles / Doubles / Boxer Shuffle)
5 Inchworm to Hollow (3sec Pause)
15 Banded Pull-Aparts
10 Hollow Rocks
10 Alternating V-Ups
8 Bar Kip Swings
4 Strict Knee Raises
Specific Warm-Up:
5 Bench Press @ 40-50%
5 Bench Press @ 50%
3 Bench Press @ 60%
3 Bench Press @ 65%
–
Then Load to Working Weights on the Bar
–
Workout Prep After Bench Press
1-2 Sets
15-25 Double Unders or 30-40 Single Unders
8 Bar Kip Swings
4 Strict Knee Raises
4-6 Toes to Bar or Building Toes to Target or Alternating Toes to Bar / Toes to Target.
1-2 Wall Walks
Bench Press (Weightlifting Variable Reps & Sets)
Modifications:
– Adjust to Floor Press or Dumbbell Bench Press for shoulder impingement issues
– Look to move to a close grip bench if pain in the anterior delt / shoulder capsule.
– If needed adjust to landmine press
“Medusa” (AMRAP – Rounds and Reps)
15:00 AMRAP
1-2-3-4-5…Wall Walk
5-10-15-20-25… Toes to Bar
10-20-30-40-50… Double Unders
Continue progressing by 1 Wall Walk, 5 Toes to Bar, and 10 Double Unders each set
Wall Walk: 10in
Score = Rounds + Reps
Goal: Through the 5th round and into the round of 6.
Stimulus: Midline endurance and shoulder stamina.
RPE: 8–9/10
Primary Objective: Keeping sets of 5+ on Toes to Bar throughout
Secondary Objective: Keep Wall Walks to averaging 10-15 sec / rep
[Medusa: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
15:00 AMRAP
1-2-3-4-5 Wall Walk
3-6-9-12-15… Toes to Bar
6-12-18-24-30 Double Unders
Wall Walk to 20in
Continue progressing by 1 Wall Walk, 3 Toes to Bar, and 6 Double Unders each set
—
Level 1:
15:00 AMRAP
1-2-3-4-5…Wall Walk
5-10-15-20-25… Kipping Knee Raises
10-20-30-40-50… Single Unders
Wall Walk to 30in
Continue progressing by 1 Wall Walk, 5 Knee Raises, and 10 Single Unders each set
—
Masters 55+:
15:00 AMRAP
1-2-3-4-5 Wall Walk
3-6-9-12-15… Toes to Bar
6-12-18-24-30 Double Unders
Wall Walk to 20in
Continue progressing by 1 Wall Walk, 3 Toes to Bar, and 6 Double Unders each set
[Medusa: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
As prescribed
—
Travel / Hotel:
15:00 AMRAP
1-2-3-4-5…Wall Walk
5-10-15-20-25… V-Ups
10-20-30-40-50… Double Unders
Continue progressing by 1 Wall Walk, 5 Toes to Bar, and 10 Double Unders each set
Wall Walk: 10in
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)
For Quality:
3 Sets
“Dumbbell Chest Complex”
10 Dumbbell Skull Crushers
10 Dumbbell Chest Flys
10 Dumbbell Hex Press
Rest as needed b/t complex