WOD – Thu, Feb 19
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
3 Sets: For Quality
200m Run or 1:00 Cardio Choice
:15/:15 Samson Stretch
20 Bear Plank Shoulder Taps
10 Alternating Box Step-Ups
10 Kettlebell Deadlifts + 10 Russian Kettlebell Swings
—
Specific Barbell Prep (From the Rig)
5 Empty Barbell Back Squats
3 Back Squats @ 40-50%
3 Back Squats @ 50-50%
–
Then Load to Working Weights on the Barbell
—
Specific Prep and Loading after Back Squats
:15 Wall Lean March + :15 Wall Lean Sprint
8 Kettlebell Swings + 8 Russian Kettlebell Swings
3 Burpee Box Jump Overs
–
150m Run
10 American Kettlebell Swings
4 Burpee Box Jump Overs
Back Squat (Weightlifting Variable Reps & Sets)
This is a back off week for the back squat, and should be RPE 6-7 efforts here.
Modifications:
– Adjust to Box Squats for most as a good starting alternative.
– Move to 6 Alt Back Rack Reverse Lunges @ Moderate Loads
– Lastly possibly sub out 3 Sets of 8-10 Barbell Hip Thrusts during the 8 minute segment.
“Open Range” (Time)
For Time:
3 Rounds
400m Run
20 American Kettlebell Swings
10 Burpee Box Jump Overs
Kettlebell: 53/35lb, 24/16kg
Box Height: 24/20in
Score = Time
Goal: 10:00 – 13:00
Time Cap: 15:00
RPE: 8.5/10
Stimulus: Leg Stamina / Aerobic Capacity
Primary Objective: Maintain a strong, repeatable running pace across all three rounds, while moving efficiently through swings and burpee box jump overs without unnecessary spikes in heart rate
Secondary Objective: Consistent split paces / round
[Open Range: L2, L1, & Masters 55+] (Time)
Level 2:
For Time:
3 Rounds
400m Run
20 American Kettlebell Swings
10 Burpee Box Jump Overs
Kettlebell: 44/26lb, 20/12kg
Box Height: 24/20in
—
Level 1:
For Time:
3 Rounds
200m Run
15 Russian Kettlebell Swings
10 Burpee Box Step-Ups
Kettlebell: 35/18lb, 16/8kg
Box Height: 24/20in
—
Masters 55+:
For Time:
3 Rounds
400m Run
20 Russian Kettlebell Swings
10 Burpee Box Jump Overs
Kettlebell: 53/35lb, 24/16kg
Box Height: 24/20in
[Open Range: Competitor & Travel] (Time)
Competitor:
For Time:
3 Rounds
400m Run
20 American Kettlebell Swings
10 Burpee Box Jump Overs
Kettlebell: 70/53lb, 32/24kg
Box Height: 30/24in
—
Travel / Hotel:
For Time:
3 Rounds
400m Run
20 American Kettlebell Swings or Dual Dumbbell Hang Muscle snatch
10 Burpee Bench Jump Overs
Kettlebell: 53/35lb, 24/16kg or Dual Dumbbell @ 2 x 25/15lb, 12/7kg
Bench Jump Overs: 18in
Mobility (Checkmark)
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
Optional Accessories (Checkmark)
3 Sets: For Quality
10-12 Anterior Tibialis Raises
6-8/Leg Lateral Box Step-Downs (3 sec Eccentric)
100ft (30m) Reverse Sled Drag