WOD – Sat, Jan 24
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets: For Quality
1:00 Row / Bike
1:00 Bike / Row
10 Alternating Cossack Squats
10 Alternating Reverse Lunges
:10 Hollow Hold
:10 Arch Hold
Specific Prep:
(Front Rack Walking Lunges)
2 Sets
4-8 Dual Dumbbell Front Rack Walking Lunges, Building to Working Weight
–
(Toe to Bar Build and Primer)
6 Bar Kip Swings
4 Strict Knees to Chest
4 Kipping Knees to Chest
4-6 Reps Building Toes to Target to Toes to Bar (Either Double Leg or Single Leg Variations)
–
(Synchro Box Jump Practice)
Practice 2 Sets of 5 Synchro Box Jumps with Different Partner Pairs
Optional Primer:
:20 Row @ Pace
25ft (7.5m) Dual Dumbbell Front Rack Walking Lunges
:20 Bike @ Pace
4 Toes to Bar
5 Synchro Box Jumps
“The Pawnee Task Force” (Time)
Teams of 4
For Time:
Two partner pairs work simultaneously at separate stations-
– Station A
3 Rounds:
40/30 Calorie Row
30m (100ft) Dumbbell Front Rack Walking Lunge
Dumbbells: 2 x 50/35 lb (22.5/15 kg)
– Station B
3 Rounds:
40/30 Calorie Echo Bike
30 Toes-to-Bar
Flow
Pair 1 starts at Station A
Pair 2 starts at Station B
Each pair completes all 3 rounds at their assigned station
Once both pairs have finished, they switch stations and complete the opposite station (3 rounds). After both stations are complete, all four athletes move directly into:
– 200 Synchro Box Jumps
2 athletes working at a time
2 athletes resting
Partners must meet at extension on top of the box for the rep to count
Teams may rotate pairs as needed
Box Height: 24/20 in.
[The Pawnee Task Force: L2, L1, & Masters 55+] (Time)
Level 2:
For Time
3 Rounds:
30/24 Calorie Row
30m (100ft) Dumbbell Front Rack Walking Lunge
Dumbbells: 2 x 35/25lb, 15/12kg
–
3 Rounds:
30/22 Calorie Echo Bike
20 Toes-to-Bar
–
150 Synchro Box Jumps 24/20in
—
Level 1:
For Time
3 Rounds:
20/16 Calorie Row
30m (100ft) Goblet Walking Lunges 35/26lb, 16/12kg
–
3 Rounds:
20/14 Calorie Echo Bike
20 Hanging Knee Raises
–
150 Synchro Box Step-Ups 24/20in
—
Masters 55+:
For Time
3 Rounds:
25/20 Calorie Row
30m (100ft) Dumbbell Front Rack Walking Lunge
Dumbbells: 2 x 30/20lb, 14/9kg
–
3 Rounds:
25/18 Calorie Echo Bike
20 Toes-to-Bar
–
120 Synchro Box Jumps 24/20in
[The Pawnee Task Force: Competitor & Travel] (Time)
Competitor:
Teams of 2
For Time:
3 Rounds:
40/30 Calorie Row
30m (100ft) Dumbbell Front Rack Walking Lunge
Dumbbells: 2 x 50/35 lb (22.5/15 kg)
Directly into.
3 Rounds:
40/30 Calorie Echo Bike
30 Toes-to-Bar
Directly into
100 Synchro Box Jumps
—
Travel / Hotel:
Solo
For Time:
3 Rounds:
200m Run
15m (50ft) Dumbbell Front Rack Walking Lunge
Dumbbells: 2 x 50/35 lb (22.5/15 kg)
Directly into.
3 Rounds:
200m Run
15 Strict Knees to Chest
Directly into
50 Bench Jump Overs
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
4 Sets:
8/8 Pistol Box Step-Down
:30 Hollow Rocks