WOD – Wed, Apr 1
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up
:30/:30 Samson Stretch and Lunge
:30/:30 Active Pigeon Pose
10/10 Single Leg Glute Bridges
:30 Glute Bridge Hold
–
2 Sets
:30 Jump Rope
10 Goblet Cossack Squats
5/5 Pendulum Lunges, (set 1: unweighted, set 2: weighted)
:30 Dead-Bugs
:30 Bird-Dogs
Specific Prep and Primer
10 Empty Barbell Back Squats
4 Jumping Lunges
–
8 Back Squats @ 40-50%
4 Jumping Lunges
–
6 Back Squats @ 50-60%
2 Lumping Lunges
–
Then Load to Working Weights
Back Squat (Weightlifting Variable Reps & Sets)
Jumping Lunges are alternating and total reps. 8 = 4 per leg
Starting @ 70% on Set 1 (6 Reps), and increasing by feel to around an 8/10 RPE on our 5th Set (3 Reps).
Modifications:
Box Squat : For Knee Issues and or Back Issues
Bulgarian Split Squat: For Lower Back / SI Joint Limitations
Sub Squat Jumps for Broad Jumps
Level 1:
Every 3:00 x 4 Sets
6-8 Back Squats @ 6-7 RPE
+
4 Jumping Lunges or Squat jumps
“Mini-Me” (AMRAP – Rounds and Reps)
8:00 AMRAP
20-40-60-80-100 …
Double Unders
4-8-12-16-20 ..
Dual Dumbbell Reverse Lunges
Dumbbells: 50/35lb, 22.5/15kg
Goal: Reach round 5 (through 80 DUs / 16 Lunges and into 100 + 20)
RPE: 8.5/10
Stimulus: Lower Body Endurance / Coordination / Muscular Stamina
Primary Objective: Maintain unbroken double under sets through the 40 Dubs
Secondary Objective: Keep a steady reverse lunge pace as the reps accumulate. Keep the torso tall and belly tight
[Mini-Me: Level 2, Level 1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2
Dumbbell: 35/25lb (15/12kg)
—
Level 1
For Reps
8:00 AMRAP
40-80-120-160…
Single Unders
4-8-12-16-20…
Dual Dumbbell Reverse Lunges
Dumbbell: 25/15lb (12/7kg)
—
Masters 55+
Dumbbell: 30/20lb (14/9kg)
[Mini-Me: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor
Dumbbell: 70/50lb, 32/22.5kg
—
Travel/Hotel
8:00 AMRAP
20-40-60-80-100…
Double Unders
4-8-12-16-20…
Dual Dumbbell Reverse Lunges
Dumbbell: 50/35lb (22.5/15kg)
Mobility (Checkmark)
PRVN Mobility #4
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch
1:00 Saddle Pose
Optional Accessories (Checkmark)
3 Sets
15/15 Banded Terminal Knee Extensions
10/10 Single Leg Barbell Hip Thrust
–
3 Sets:
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank