WOD – Wed, Dec 10
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Body Heat and Mobility
2:00 Cardio Choice
–
:20/:20 Active Scorpion Stretch
:30 Prayer Stretch
:20 Extended Plank Reverse Bridge
General Prep
2 Sets: For Quality
20 Lateral Line Hops or 2-3 Shuttle Runs
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 Prep and Primer (Checkmark)
Specific Prep and Primer
3 Strict Pull-Ups / Modification
4 Toes to Bar / Modification
2 Shuttle Runs
2 Wall Walks
:10 Sec Ring Plank
–
Specific POP’s:
– External Shoulder Rotation on Ring Plank
– Moving Hollow Body on Wall Walk
– Low Turn on Shuttles, Braced Midline
– Hollow + Arch Positions on Toes to Bar (Swing before Bar)
– Active Shoulder Positions in Pull-Ups
“Winterfell” (AMRAP – Rounds)
20:00 EMOM
Min 1: 6/4 Strict Pull-Ups + 10 Toes to Bar
Min 2: 7 Shuttle Run or 150m Run
Min 3: 4 Wall Walks
Min 4: :40 Ring Plank
Wall Walks: 10in
Score = Rounds Completed
Stimulus: Midline stamina, strict pulling strength, gymnastic control, and sustainable conditioning
RPE: 7-7.5/10
Primary Objective: Complete all 20 minutes at 7/10 RPE
Secondary Objective: Maintain consistent quality on wall walks and strict pull-ups
[Winterfell: L2, L1, & Masters 55+] (AMRAP – Rounds)
Level 2:
20:00 EMOM
Min 1: 4/3 Strict Pull-Ups + 8 Toes to Bar
Min 2: 7 Shuttle Run or 150m Run
Min 3: 3 Wall Walks
Min 4: :30 Ring Plank
Wall Walks: 20in
—
Level 1:
20:00 EMOM
Min 1: 5 Jumping Pull-Ups + 10 Abmat Sit-Ups
Min 2: 5 Shuttle Run or 100m Run
Min 3: 3 Wall Walks
Min 4: :30 Forearm Plank
Wall Walks: 30in
—
Masters 55+:
20:00 EMOM
Min 1: 4/3 Strict Pull-Ups + 8 Toes to Bar
Min 2: 6 Shuttle Run or 150m Run
Min 3: 3 Wall Walks
Min 4: :30 Ring Plank
Wall Walks: 20in
[Winterfell: Competitor & Travel] (AMRAP – Rounds)
Competition:
20:00 EMOM
Min 1: 6/4 Strict Chest to Bar Pull-Ups + 12 Toes to Bar
Min 2: 8 Shuttle Run
Min 3: 5 Wall Walks
Min 4: :20/:20 Single Arm Ring Plank
Wall Walks: 10in
—
Travel / Hotel:
20:00 EMOM
Min 1: 6/4 Strict Pull-Ups + 6 Strict Toes to Bar
Min 2: 8 Shuttle Run or :50 Treadmill Run
Min 3: 4 Wall Walks or 6 Inchworm Push-Ups
Min 4: :50 Plank Hold
Wall Walks: 10in
Accessory FInisher (Checkmark)
For Quality:
3 Sets
16 Kettlebell Gorilla Rows
12 Dual Dumbbell Bicep Curls
8 Dumbbell Reverse Wrist Curls (Slow Eccentric)
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