WOD – Sat, May 9

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CrossFit East River – WOD

Warm-Up

General Warm-Up

2 Sets:

5 Inchworm to Hollow

10 Alternating Scorpions

6/6 Single Arm Kettlebell Deadlifts

8 Scapular Pull-Ups

:10/:10 Single Arm Hang or :20 Active Hang

6/6 Single Arm Ring Row

Use this to confirm movement standards and partner communication before “Apache” begins.

“Apache” (Time)

For Time: With a Partner

3 Rounds:

20 Pull-Ups

30 American Kettlebell Swings

20 Pull-Ups

20 Burpees

20 Pull-Ups

10 Wall Walks

Work can be partitioned between partners as desired.

Time Cap: 30:00

Score = Time

Kettlebell: 53/35lb, 24/16kg

Wall Walk: 10-in from wall
Goals: Complete each round in 6:30–9:00 and maintain sets of 5 or more on all pull-up blocks throughout

Workout Strategy

“Apache” rewards communication and smart partitioning far more than just muscular endurance. Before the clock starts, partners should agree on a splitting strategy, 10 and 10, or 5 and 5 cycling, are both solid approaches on pull-ups depending on capacity. The non-negotiable is that one partner is always moving: the moment both athletes are at rest, the clock is winning. On the pull-ups, expect the forearm pump to compound quickly as the workout progresses. The combination of swings and wall walks between each block never lets the hands fully recover, and athletes who go too big early will be grinding singles by the back half of round two. Kettlebell swings should be completed in big sets with a full overhead lockout at the top of every rep. Keep burpees moving at a steady rhythm that doesn’t spike the heart rate before the next pull-up block. Wall walks work best in quick sets of 2, keeping the movement cyclical and the partner turnover smooth. Aim for consistent round splits. If round one takes 7 minutes, rounds two and three should be within 30 to 60 seconds of that. Athletes who go out in 5:30 and blow up in round three will lose far more time than those who pace and hold quality across all three.

Apache: Levels 2,1 (Time)

Level 2:

3 Rounds:

15 Pull-Ups

30 American Kettlebell Swings

15 Pull-Ups

15 Burpees

15 Pull-Ups

8 Wall Walks

Kettlebell: 44/26lb, 20/12kg

Wall Walks: 10-in from wall

Level 1:

3 Rounds:

15 Jumping Pull-Ups or Ring Rows

30 Russian Kettlebell Swings

15 Jumping Pull-Ups or Ring Rows

15 Burpees

15 Jumping Pull-Ups or Ring Rows

8 Wall Walks

Kettlebell: 44/26lb, 20/12kg

Wall Walks: 30-in from wall

Kettlebell: 35/26lb, 16/12kg

Apache: Masters 55+ / Comp / Travel (Time)

Masters 55+:

3 Rounds:

15 Pull-Ups

30 American Kettlebell Swings

15 Pull-Ups

15 Burpees

15 Pull-Ups

8 Wall Walks

Kettlebell: 44/26lb, 20/12kg

Wall Walks: 20-in from the wall

Competitor:

Reps as prescribed

Kettlebell: 70/53lb, 32/24kg

Pull-Ups: Chest-to-Bar Pull-Ups

Hotel Gym / Travel:

3 Rounds: Solo

8/6 Strict Pull-Ups

10 Dual Dumbbell Hang Muscle Snatch

8/6 Strict Pull-Ups

20 Burpees

8/6 Strict Pull-Ups

10 Inchworm Push-Ups

Dumbbell: 35/25lb, 15/12kg

PRVN Reset (No Measure)

For Completion:

3 Rounds

8 Dumbbell Wrist Rotations

:30/:30 Barbell Forearm Smash

10 Fingertip Curls

5/5 Side Plank Rotations (Hand)

Optional Accessories (No Measure)

For Quality:

4 Sets:

:20 Dual Dumbbell Bicep Curls

:10 Rest

:20 Banded Tricep Extensions

:10 Rest

:20 Russian Twists

:10 Rest

Note: This is 6:00 of Work