WOD – Fri, Dec 5
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets: For Quality
1:00 Calorie Ski or Row
10 Alternating Box Step-Ups + 5 Box Jumps
15 Banded Pull-Aparts
20 Plank Shoulder Taps
10 Scapular Pull-Ups
5 Single Arm Ring Row + :5 sec Ring To Chest Hold (Each Arm)
Barbell Prep
5 Bench Press @ 40-50%
5 Bench Press @ 50-55%
3 Bench Press @ 55-60%
3 Bench Press @ 65-70%
–
Then Load to Working Weights on the Bar
Specific Prep After Bench Press
– Elevator Kip Swing to Chin Over Bar
– Butterfly Pull-Ups
–
3 Burpee Box Jump-Overs
3-5 Chest to Bar / Chin Over / Jumping Pull-Ups / Ring Rows
3 Burpee Box Jump Overs
Bench Press (Weightlifting Variable Reps & Sets)
This should feel like a strong, steady upper-body pressing session with emphasis on consistent bar path, full-body tension, and maintaining control on the descent. Sets of 5 at 80% should be challenging but repeatable with no breakdown in shoulder positioning.
Modifications:
– Shoulder Sensitivity / Limited External Rotation:Adjust to Dumbbell Bench Press for all sets (8–10 reps across at a challenging but smooth load). Or adjust to incline DB bench if flat position is uncomfortable
– Wrist or Hand Discomfort: Switch to Neutral-Grip Dumbbell Bench Press
– Pectoral or Anterior Shoulder Tightness: Perform Floor Press with the same rep scheme (reduces ROM and stress)
Beginner Option:
4 Sets of 8–10 reps @ 60–65% focusing on bar control and stable setup
For Limited Bench Access:
Push-Ups: 4 Sets of 12–20 reps, adding weight or bands as needed
“Taking Flight” (AMRAP – Reps)
For Reps:
5 Sets:
1:00 AMRAP
10 Chest to Bar Pull-Ups
– Max Burpee Box Jump Overs
Rest 1:00 b/t sets
Box Height: 24/20in
Score = Total BBJO Reps
Goal: 6+ Burpee Box Jump Overs / Set
Stimulus: High-power interval work with pulling stamina and anaerobic output
RPE: 9/10
Primary Objective: Complete C2B unbroken each interval / or 2 sets or less
Secondary Objective: Maintain consistent burpee box jump-over numbers across all 5 sets
[Taking Flight: L2, L1, & Masters 55+] (AMRAP – Reps)
Level 2:
10 Chin over the Bar Pull-Ups
Max Burpee Box Jump Overs
Box Height: 24/20in
—
Level 1:
1:00 AMRAP:
10 Jumping Pull-Ups
– Max Burpee Box Step-Overs
—
Masters 55+:
10 Chin over the Bar Pull-Ups
Max Burpee Box Step-Overs
Box Height: 20/16in
[Taking Flight: Competitor & Travel] (AMRAP – Reps)
Competitor:
15 Chest to Bar
– Max Burpee Box Jump Overs at 30/24in
—
Travel / Hotel:
1:00 AMRAP:
8 Strict Pull-Ups
– Max Burpees over Dumbbells
Mobility (Checkmark)
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (Checkmark)
For Quality
3 Sets:
10-12 Glute Bridge Dumbbell Pull-Overs
15 Band Pull-Aparts