WOD – Sat, Apr 4
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2:00 Cardio Choice
–
2 Sets: For Quality
10 Bootstrap Squats
:30 Hamstring Plank March
:20 Extended Plank Reverse Bridge
10 Down Dog Toe Touches
5 Down Dog Pike Push-Ups
Specific Movement Prep
3-5 Deadlifts
3 Handstand Push-Up Negatives (Controlled light touch of the head to mat)
5 Wall Balls
–
2 Sets:
3-5 Deadlifts
2-3 Handstand Push-Up (Controlled light touch of the head to mat)
5 Wall Balls
*For Handstand Push-Ups, Can be Pike Push-Ups, Box Pike Handstand Push-Ups, Strict, or Kipping
“Great Smoky” (Time)
For Time: With a Partner
30 Rounds
1 Deadlift
3 Handstand Push-Ups
5 Wall Balls
Barbell: 315/225lb (145/102.5kg)
Wall Ball: 20/14 (9/6kg) to 10/9ft
Reps may be split in any fashion
Score = Total Time
Goal: 18:00-25:00
Time Cap: 30:00
RPE: 8.5/10
Stimulus: Strength Endurance / Partner Pacing / Transitions
Primary Objective: Evenly split the workload across 30 rounds, either through full alternating rounds or leap-frogging movements to accumulate 15 rounds each.
Secondary Objective: Transitions are life. No wasted time between movements and your partner is ready to go the moment you finish working.
[Great Smoky: Level 2, Level 1, & Masters 55+] (Time)
Level 2
For Time — With a Partner
30 Rounds
1 Deadlift
3 Handstand Push-Ups 2in riser
5 Wall Balls
Barbell: 225/155lb (102/70kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
—
Level 1
For Time — With a Partner
30 Rounds
1 Deadlift
3 Push-Ups
5 Wall Balls
Barbell: 80% of 1RM
Wall Ball: 14/10lb (6/4kg) to 10/9ft
—
Masters 55+
For Time — With a Partner
30 Rounds
1 Deadlift
3 Box Piked Handstand Push-Ups
5 Wall Balls
Barbell: 80% of 1RM
Wall Ball: 14/10lb (6/4kg) to 10/9ft
[Great Smoky: Competitor & Travel] (Time)
Competitor
For Time — Solo
30 Rounds
1 Deadlift
3 Handstand Push-Ups
5 Wall Balls
Barbell: 315/225lb (145/102.5kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft
—
Travel / Hotel:
For Time — Solo
30 Rounds
1 Dual Dumbbell Push Press
3 Dual Dumbbell Front Squats
5 Dual Dumbbell Deadlifts
Dumbbells: 2 x 50/35lb, 22.5/15kg
Mobility (Checkmark)
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (Checkmark)
For Quality
3 Sets:
12 Ring Hamstring Curls
:20/:20 Single Leg Sorenson Hold
10 Behind the Neck Strict Press