WOD – Thu, Jan 8
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep and Flow
2 Sets: For Quality
6 Inchworm to Hollow
8 Alternating Scorpions (Slow and Deliberate)
6 Up Dog to Down Dog + Calf Gas Pedals
4 Pike Push-Ups + 4 Push-Ups
Specific Prep (Barbell at the Rack)
3-4 Sets
2 Pause Dip and Drive
+
3 Push Press
*Build to starting loads on Push Press
Focus: Drive through the floor, keep foot contact, and maintain a vertical torso, bar path, and finish with a strong lockout over midline.
Specific Prep and Primer after Push Press
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk + Wall Facing Handstand Push-Ups
5 Dumbbell Bench Press
2-3 Shuttle Runs
Build to working loads over 2 sets on the dumbbell bench. This little primer and prep flow should only take 5-7
Push Press (Weightlifting Variable Reps & Sets)
This progression is the start of our progression towards our 5RM with the focus on developing good sustainable quality volume here at the front end of our cycle.
“Identity Drift” (AMRAP – Rounds and Reps)
10:00 AMRAP
1-2-3-4-5… Wall Walk Complex
10 Dumbbell Bench Press
5 Shuttle Runs
Dumbbells: 2 x 50/35lb, 22.5/15kg
Wall Walk Complex = 1 Wall Walk + 1 Wall Facing Handstand Push-Up (10 in From Wall)
Shuttle Run: 25/25ft (7.5/7.5m)
Goal: 4-5+ rounds
Stimulus: Shoulder endurance, upper-body pressing stamina, and cyclical pacing under increasing gymnastics demand
Workout RPE: 8/10
Primary Objective: Manage wall walk complex volume growth without stalling out
Secondary Objective: Keep dumbbell bench sets unbroken throughout
[Identity Drift: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
10:00 AMRAP
1-2-3-4-5… Wall Walk Complex
10 Dumbbell Bench Press
5 Shuttle Runs
Dumbbells: 2 x 35/25lb, 15/12kg
Wall Walk Complex = 1 Wall Walk + 1 Wall Facing Handstand Push-Up (20in From Wall)
—
Level 1:
10:00 AMRAP
1-2-3-4-5… Wall Walks
10 Dumbbell Bench Press
5 Shuttle Runs
Dumbbells: 2 x 25/15lb, 12/7kg
Wall Walk: 30in From Wall
—
Masters 55+:
10:00 AMRAP
1-2-3-4-5… Wall Walk Complex
10 Dumbbell Bench Press
5 Shuttle Runs
Dumbbells: 2 x 30/20lb, 14/9kg
Wall Walk Complex = 1 Wall Walk + 1 Wall Facing Handstand Push-Up (20in From Wall)
[Identity Drift: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
10:00 AMRAP
1-2-3-4-5… Wall Walk Complex
10 Dumbbell Bench Press
5 Shuttle Runs
Dumbbells: 2 x 70/50lb, 32/22.5kg
Wall Walk Complex = 1 Wall Walk + 1 Wall Facing Handstand Push-Up (10 in From Wall)
—
Travel / Hotel:
Option 1: As prescribed
Option 2:
5 Sets x 2:00 AMRAP
5 Inchworm Push-Ups
10 Dumbbell Bench Press
– Max Distance Treadmill Run
Dumbbells: 2 x 50/35lb, 22.5/15kg
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:
10-12 Hex Press
10-12 Chest Flys
50/50ft (15/15m) Single Arm Overhead Carry