WOD – Tue, May 12

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2 Sets: For Quality

1:00 Cardio Choice

10 Bootstrap Squats

10 Scapular Push-Ups + 10 Plank Shoulder Taps

6/6 Single Arm Rotational Ring Rows

10 Ring V-Outs

Specific Prep

3 Sets: Building to Working Loads

3 Bench Press 40-50-60%

Bench Press (Weightlifting Variable Reps & Sets)

Modifications:

Level 1: Every 2:00 x 5 Sets: 5-5-5-5-Max Reps at a load that challenges but allows full range of motion and clean bar path on every rep

Shoulder Impingement: Adjust grip width first to find a pain-free pressing position; if grip adjustment is insufficient, substitute Floor Press or Dumbbell Bench Press to limit range of motion and reduce impingement stress

Shoulder Pain / Discomfort: Landmine Press, maintaining the same set and rep structure with a load that allows strong pressing mechanics throughout

Hotel Gym / Travel: Every 2:00 x 5 Sets: Dumbbell Bench Press or Floor Press using the same descending rep structure, building in load across all five sets

Primer (Checkmark)

2 Sets at working pace:

8 Bar Kip Swings

6 Wall Balls @ working load

6 Elevator Kip Swings (building toward chin over bar)

6 Wall Balls @ working load

then

4 Pull-Ups

5/4 Push-Ups

4 Wall Balls @ working load

Use this to confirm Pull-Up standard, Push-Up mechanics, and Wall Ball target height before “Lucario’s Aura Sphere” begins.

“Lucario’s Aura Sphere” (AMRAP – Reps)

For Reps:

15:00 AMRAP

Unbroken Pull-Up Set

20/15 Push-Ups

Unbroken Wall Ball Set

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Total Reps

Goals: 250-350 Reps

Primary Objective: Identify a repeatable unbroken set size for Pull-Ups and Wall Balls before the clock starts and protect that number across all 15 minutes, keeping every set unbroken as prescribed.

Secondary Objective: Manage the Push-Ups strategically as the fixed anchor of each round, using intentional breaks where needed to arrive at the Wall Balls with enough shoulder and leg capacity to stay unbroken.

[Lucario’s Aura Sphere: Level 2, Level 1, & Masters 55+] (AMRAP – Reps)

Level 2:

15:00 AMRAP

Unbroken Pull-Up Set

15/10 Push-Ups

Unbroken Wall Ball Set

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:

15:00 AMRAP

10 Ring Rows

10 Push-Ups (from knees if needed)

10 Wall Balls

Wall Ball: 14/10lb, 6/4kg, 10/9ft

Masters 55+:

15:00 AMRAP

Unbroken Pull-Up Set

15/10 Push-Ups

Unbroken Wall Ball Set

Wall Ball: 14/10lb, 6/4kg, 10/9ft

[Lucario’s Aura Sphere: Competitor & Travel] (AMRAP – Reps)

Competitor:

15:00 AMRAP

Unbroken Chest-to-Bar Pull-Up Set

20/15 Push-Ups

Unbroken Wall Ball Set

Wall Ball: 30/20lb, 14/9kg, 10/9ft

Hotel Gym / Travel:

15:00 AMRAP

Unbroken Dual Dumbbell Bent-Over Row Set

20/15 Push-Ups

Unbroken Dual Dumbbell Thruster Set

Dumbbell: Choice (suggested @ 35/25lb, 15/12kg)

PRVN Reset (Checkmark)

For Quality: 3 Sets

:45/side Rack Lat Stretch

6/side Wall Slide w/ Posterior Tilt

:45 Puppy Pose Hold

Intent: Decompress the shoulder girdle and restore lat length after pulling or overhead volume.

Optional Accessories (Checkmark)

For Quality:

5 Sets:

10 Behind the Neck Strict Press @ 50-55% of 1RM Strict Press

Stepped Ring Row Burnout (RPE 8 each position, 2-3 reps in the tank)

On the Stepped Ring Row Burnout, rings must contact the chest on every rep, the midline stays rigid throughout, and athletes stop each position with 2-3 reps still available. Watch the video demo before beginning.