WOD – Thu, Feb 5
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2:00 Cardio Choice
–
2 Sets For Quality
10 Alternating Goblet Cossack Squats
10 Alternating Box Step-Ups
5 Walking Inchworm to Hollow
10 Dead-Bugs
10 Bird-Dogs
Specific Prep
2 Sets:
9/7 Calorie Echo Bike
6 Dual Dumbbell Box Step-Ups
2 Partial Wall Walks to Pike (3sec Hold)
Barbell Prep
Back Squat
3 Reps @ 50%
3 Reps @ 55-60%
3 Reps @ 60-65%
Then Working Loads on the Barbell
Back Squat (Weightlifting Variable Reps & Sets)
L3,L2, Masters 55+: As prescribed
L1: Adjust to 4-6 Back Squat at 6-8 RPE across
Modifications:
– For Back Pain: Look to adjust to a reverse lunge or split squat variation
– For Knee Pain: Look to adjust to a Box Squat Variation
– For Shoulder Mobility Issues: Utilize a Safety Squat Bar or Straps on Bar to adjust hand position.
“Street King” (4 Rounds for time)
For Time
Every 3:00 x 4 Sets
12 Dual Dumbbell Box Step-Ups
15/11 Echo Bike
3-4-5-6 Wall Walks
Dumbbells: 2 x 50/35lb, 22.5/15kg
Box Height: 24/20in
Wall Walk: 10in From Wall
Score: Time
Goal: Complete each set inside the 3:00 window with minimal variance, only slight as the wall walks increase in reps.
Stimulus: Unilateral leg stamina, cyclical output, and increasing shoulder fatigue
RPE: 7.5/10
Primary Objective: Maintain consistent pacing across all four sets as wall walk volume increases
Secondary Objective: Complete the bike + step-ups in sub 2:00 on every set
[Street King: L2, L1, & Masters 55+] (Time)
Level 2:
For Time
Every 3:00 x 4 Sets
12 Dual Dumbbell Box Step-Ups
15/11 Echo Bike
2-3-4-5 Wall Walks
Dumbbells: 2 x 35/25lb, 15/12kg
Box Height: 24/20in
Wall Walk: 10in From Wall
—
Level 1:
For Time
Every 3:00 x 4 Sets
10 Single Dumbbell Box Step-Ups
12/9 Echo Bike
1-2-3-4 Wall Walks
Dumbbells: 1 x 30/20lb, 14/9kg
Box Height: 24/20in
Wall Walk: 30in From Wall
—
Masters 55+:
For Time
Every 3:00 x 4 Sets
12 Dual Dumbbell Box Step-Ups
15/11 Echo Bike
2-3-4-5 Wall Walks
Dumbbells: 2 x 30/20lb, 14/9kg
Box Height: 24/20in
Wall Walk: 20in From Wall
[Street King: Competitor & Travel] (Checkmark)
Competitor:
For Time
Every 3:00 x 4 Sets
14 Dual Dumbbell Box Step-Ups
16/12 Echo Bike
50ft (15m) Handstand Walk
Dumbbells: 2 x 50/35lb, 22.5/15kg
Box Height: 24/20in
—
Travel / Hotel:
For Time
Every 3:00 x 4 Sets
12 Dual Dumbbell Bench Step-Ups
:45 Machine of Choice
3-4-5-6 Wall Walks
Dumbbells: 2 x 50/35lb, 22.5/15kg
Wall Walk: 10in From Wall
Mobility (Checkmark)
1:00/1:00 Elevated Pigeon Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
8:00 EMOM, For Load
2 Turkish Get-Ups