WOD – Sun, Nov 23
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
3 Sets: For Quality
1:00 Cardio Choice
10 Goblet Cossack Squats
:15/:15 Single Arm Kettlebell Overhead Hold
10 Hollow Rocks
:10 Hollow Hold
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 (4 Rounds for weight)
For Load:
Every 3:00 x 4 Sets
8/8 Reps
*Look to complete at 40% of 1RM Back Squat
This means all 8 on one leg then all 8 on the next leg.
Modifications:
– Adjust to Goblet Reverse Lunges or Dual Dumbbell Farmers Reverse Lunges
– Alternatively consider adjusting to Step-Ups as that can be a better option than lunges for those experiencing knee or hip discomfort.
“Gorgon” (AMRAP – Rounds)
16:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Overs
minute 2: 15 GHD Sit-Ups
minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
minute 4: 40 second Forearm Plank
Box Height: 24/20in
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg
Score = Minutes completed as prescribed.
Stimulus: Posterior chain stability, midline endurance, and unilateral balance.
RPE: 7/10
Primary Objective:Complete all prescribed work each minute with quality movement and consistency across all rounds.
Secondary Objective: Focus on midline engagement during all carries and planks to maintain posture and control under load.
[Gorgon: L2, L1, & Masters 55+] (AMRAP – Rounds)
Level 2:
16:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Overs
minute 2: 15 GHD Sit-Ups
minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
minute 4: 40 second Forearm Plank
Box Height: 24/20in
Dumbbells: 2 x 25/15lb, 12/7kg
Kettlebell: 44/26lb, 20/12kg
—
Level 1:
16:00 EMOM
minute 1: 10 Single Dumbbell Box Step-Overs
minute 2: 15 Abmat Sit-Ups
minute 3: 100ft Farmers Carry
minute 4: 30 second Forearm Plank
Box Height: 24/20in
Dumbbell: 2 x 25/15lb, 12/7kg
Kettlebells: 44/26lb, 20/12kg
—
Masters 55+:
16:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Overs
minute 2: 15 GHD Sit-Ups (Reduced Range of Motion)
minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
minute 4: 40 second Forearm Plank
Box Height: 20/18in
Dumbbells: 2 x 25/15lb, 12/7kg
Kettlebell: 44/26lb, 20/12kg
[Gorgon: Competitor & Travel] (AMRAP – Rounds)
Competitor:
16:00 EMOM
minute 1: 12 Dual Dumbbell Box Step-Overs
minute 2: 20 GHD Sit-Ups
minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
minute 4: 50 second Forearm Plank
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53, 24/16kg
—
Travel / Hotel:
16:00 EMOM
minute 1: 10 Dual Dumbbell Bench Step-Ups
minute 2: 15 V-Ups
minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
minute 4: Forearm Plank
Box Height: 24/20in
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg
Mobility (Checkmark)
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories (Checkmark)
For Quality
3 Sets
10/10 Single Leg Romanian Deadlifts
:30 Hollow Hold
:60 Wall Sit