WOD – Fri, Mar 20

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

–

3 Sets:

5 Inchworm to Hollow Hold

10 Deep Lunge Mountain Climbers

10 Alternating Box Step-Ups

5/5 Single Arm Ring Rows 2020 Tempo

10 Ring V-Outs

–

:05 Chin Over Bar Hold + :03 Eccentric (Can start on Box, or Jumping)

:05 Ring Support Hold + :03 Eccentric (Start with Jump into Support),

For both, less advanced athletes should use a toenail spot

Specific Prep and Primer for Conditioning

Rope Climb Technique

–

Practice Foot Holds and Scaling (Pull to Stands or Foot Lock from seated and stand)

–

2 Sets:

1 Partial Wall Walk + 1 Full Wall Walk (to Level 3,2,1 distance Mod)

4 Burpee Box Jump Overs

–

Then Rest 2:00 and make sure to set-up heats and time delays to allow athletes to tackle the workout without interference.

–

:45 Waterfall Delay

Gymnastics Strength EMOM (Checkmark)

10:00 EMOM

Minute 1: :10 Supine Grip Chin Over the Bar Hold + :05 Eccentric Chin-Up

Minute 2: :10 Ring Support Hold + :05 Eccentric Ring Dip
Competitor: 2 x Each Segment during each minute. This will take more of the minute.

Level 3: As prescribed, start with a pull-up to the top before starting

Level 2: Start with a Jumping Pull-Up into the Hold and Eccentric

Level 1: Toenail Spot For All Movements

Masters 55+: Choice on Scale

“Black Adam” (4 Rounds for reps)

For Reps

4 Sets:

2:00 AMRAP

3 Wall Walks

10 Burpee Box Jump Overs

– Max Rope Climbs

Rest 2:00 b/t sets

Wall Walks to 10in From Wall
Score = Sum Total Reps (All Combined Reps)

Goal: 3–5 rope climbs per set / 12–18 total

Primary Objective: Move through the Wall Walks and Burpee Box Jump Overs fast enough to get meaningful time on the rope. Efficiency in the first two movements is everything — slow transitions = fewer climbs.

Secondary Objective: Approach the rope with urgency, not desperation. A fatigued, sloppy rope climb is slower and more dangerous than a quick reset breath and a sharp climb. Get to the rope, breathe for one second, then go.

[Black Adam: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)

Level 2

For Reps

4 Sets:

2:00 AMRAP

3 Wall Walks

10 Burpee Box Jump Overs

— Max Rope Climbs

Rest 2:00 b/t sets

Wall Walks to 20in

—

Level 1

For Reps

4 Sets:

2:00 AMRAP

3 Wall Walks or Box Pike Wall Walk

10 Burpee Step-Overs

— Max Ring Rows

Rest 2:00 b/t sets

Wall Walks to 30in

—

Masters 55+

For Reps

4 Sets:

2:00 AMRAP

3 Wall Walks

10 Burpee Box Jump Overs (Step-Overs Allowed)

— Max Rope Climbs

Rest 2:00 b/t sets

Wall Walks to 20in

[Black Adam: Competitor & Travel] (4 Rounds for reps)

Competitor

For Reps

4 Sets:

2:00 AMRAP

4 Wall Walks

10 Burpee Box Jump Overs

— Max Legless Rope Climbs

Rest 2:00 b/t sets

Wall Walks to 10in From Wall

—

Travel/Hotel

For Reps

4 Sets:

2:00 AMRAP

5 Inchworm Push-Ups or 3 Wall Walks

10 Burpees over Bench

— Max Inverted Rows

Rest 2:00 b/t sets

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality

3 Sets:

20 Renegade Rows , For Load (Anti-Rotation)

:30/:30 Side Plank

20 Hollow Rocks