WOD – Thu, May 14
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets: For Quality
1:00 Cardio Choice
:30 Wall Lean March
10 Knee Hug + Lunge and Twist
:30 Dead-Bugs
:30 Bird-Dogs
Primer
1 Round @ Pace
200m Run
100ft (30m) Farmers Carry
:30 Wall Sit
Use this to confirm load selection and establish a sustainable pace before “Lava Plume” begins.
“Lava Plume” (Time)
For Time
6 Rounds:
400m Run
200m Farmers Carry
1:00 Wall Sit
Farmers Carry: 2 x 50/35lb, 22.5/15kg Dumbbells or 2 x 53/35lb, 24/16kg Kettlebells
Score = Total Time
Goals: Complete each round in approximately 6:00 and finish between 30:00 and 40:00
Stimulus: Aerobic Stamina and Capacity / Carries and Holds
RPE: 7/10
Primary Objective: Consistent pacing each round with a target of approximately 6 minutes per round from start to finish.
Secondary Objective: Maintain posture and composure on the farmers carry and wall sit so that fatigue does not compound into the run on each successive round.
[Lava Plume: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
6 Rounds:
400m Run
200m Farmers Carry
1:00 Wall Sit
Farmers Carry: 2 x 45/30lb, 20/15kg Dumbbells or 2 x 44/26lb, 20/12kg Kettlebells
Level 1:
5 Rounds:
400m Run or 300m Run
150m Farmers Carry
:45 Wall Sit
Farmers Carry: 2 x 25/15lb, 10/7kg Dumbbells or lightest available Kettlebells
Masters 55+:
6 Rounds:
400m Run
200m Farmers Carry
:45 Wall Sit
Farmers Carry: 2 x 35/25lb, 15/10kg Dumbbells or 2 x 35/26lb, 16/12kg Kettlebells
[Lava Plume: Competitor & Travel] (Time)
Competitor:
6 Rounds:
400m Run
200m Farmers Carry
1:00 Wall Sit
Farmers Carry: 2 x 70/50lb, 32/22.5kg Dumbbells or 2 x 70/53lb, 32/24kg Kettlebells
Hotel Gym / Travel:
6 Rounds:
400m Run or 1:30 Cardio Choice
200ft (60m) Dumbbell Farmers Carry
1:00 Wall Sit
Dumbbells: 2×50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Quality
3 Sets:
6/side 90/90 Active Rotation (3 sec hold each direction)
:45/side Supine Hamstring Stretch (strap or towel)
6/side Sciatic Nerve Floss
Intent: Decompress the posterior chain and restore hamstring length and neural mobility after heavy hinge or sprint work.
Optional Accessories (Checkmark)
For Quality
3 Sets:
10/10 Single Leg [Glute Bridge Med-ball Squeeze]( Single Leg Glute Bridge on Med Ball )
5 Hamstring Walkouts
:20/:20 Kettlebell Side Plank