WOD – Tue, Feb 17
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up
2 Sets:
:30-:45 Jump Rope
10 Bootstrap Squats
:30 Down Dog Calf Gas Pedals
10 Down Dog Alternating Toe Touches
5/5 World’s Greatest Stretch
:15 Dead-Hang + :15 Active Hang
—
Specific Warm-Up:
15 Double Unders or 30 Single Unders
5 Medball Squats + 5 Medball Presses + 5 Wall Balls
10 Bar Kip Swings
10 Ring Rows
–
15 Double Unders or 30 Single Unders
10 Wall Balls
5 Elevator Kip Swings Building to Chin Over Bar Pull-Ups or 5 Jumping Pull-Ups
5 Push-Ups
–
Then get into Bar Muscle-Up Drills and Possibly Butterfly Pull-Up Drills
Skill Work and Primers (Checkmark)
Double Unders
Bar Muscle Up – Tips
Butterfly Pull-Ups
“Injection” (Time)
For Time:
80 Double Unders
60 Wall Balls
40 Pull-Ups
80 Double Unders
50 Wall Balls
30 Chest-to-Bar Pull-Ups
80 Double Unders
40 Wall Balls
20 Bar Muscle-Ups
Wallball: 20/14lbs (9/6kg) to 10/9ft
Score = Time
Goal: 14:00-20:00
Time Cap: 22:00
RPE: 9/10
Primary Objective: Managing gymnastics volume and keeping consistent sets throughout.
Secondary Objective: All Wall Balls in 4 sets or less.
[Injection: L2, L1, & Masters 55+] (Time)
Level 2:
For Time:
50 Double Unders
50 Wall Balls
40 Pull-Ups
50 Double Unders
40 Wall Balls
30 Chest to Bar Pull-Ups
50 Double Unders
30 Wall Balls
20 Burpee Pull-Ups
Wallball: 20/14lbs (9/6kg) to 10/9ft
—
Level 1:
For Time
80 Single Unders
40 Wall Balls
40 Ring Rows
80 Single Unders
30 Wall Balls
30 Jumping Pull-Ups
80 Single Unders
20 Wall Balls
20 Burpee Jumping Pull-Ups
Wallball: 14/10lbs (6/4kg) to 10/9ft
—
Masters 55+:
For Time:
50 Double Unders
50 Wall Balls
40 Pull-Ups
50 Double Unders
40 Wall Balls
30 Chest to Bar Pull-Ups
50 Double Unders
30 Wall Balls
20 Burpee Pull-Ups
Wallball: 14/10lbs (6/4kg) to 10/9ft
[Injection: Competitor & Travel] (Time)
Competitor:
As prescribed
—
Travel / Hotel:
For Time
80 Double Unders
80 Air Squats
40 Pull-Ups
80 Double Unders
60 Air Squats
30 Strict Pull-Ups
80 Double Unders
40 Air Squats
20 Burpee Pull-Ups
Mobility (Checkmark)
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
Optional Accessories (Checkmark)
3 Sets: For Quality
8/8 Single Arm Dumbbell Rows
10 Ring Bicep Curls
10/10 Banded Wrist Pronation and Supination