WOD – Mon, Jun 8
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
1:30 Cardio Choice
–
2 Rounds
:30 Jump Rope
15 Banded Pull-Aparts
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers )
10 Dual Dumbbell Curl to Strict Press
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Bench Press (Weightlifting Variable Reps & Sets)
Modifications:
Level 1: Same rep and set scheme, or move to Dumbbell Bench Press if applicable.
Hotel Gym / Travel: Every 2:00 x 6 Sets, same rep scheme, using Dual Dumbbell Bench Press or Floor Press at a challenging load consistent across both waves.
Primer (Checkmark)
1-2 Sets:
6 GHD Sit-Ups (Building Range of Motion)
25 Double Unders or 40 Single Unders
3 Deficit Push-Ups
2 Devils Press
3 Dual Dumbbell Push Press
Use this to confirm GHD range of motion, Double Under standard, and dumbbell complex load before “The Equalizer” begins.
“The Equalizer” (6 Rounds for time ↓ shorter is better)
Every 2:30 x 6 Sets
(Alternating Stations, 3 Sets at Each)
Station 1:
20 GHD Sit-Ups
80 Double Unders
Station 2:
7/5 Deficit Push-Ups
5 Devils Press
5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Time (total accumulated working time across all 6 sets)
Goals: 1:30-1:45 per station
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Complete each working station in under 1:40 to allow a brief rest and reset before the next station flips.
Secondary Objective: Hold the entire dumbbell complex unbroken across all 3 sets at Station 2, moving from Deficit Push-Ups directly into Devils Press and through the Push Press without setting the bells down.
[The Equalizer: Level 2, Lever 1, & Masters 55+] (6 Rounds for time ↓ shorter is better)
Level 2:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups + 60 Double Unders
Station 2: 5/4 Deficit Push-Ups + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 35/25lb, 15/11kg
Level 1:
Every 2:30 x 6 Sets
Station 1: 15 Abmat Sit-Ups or V-Ups + 50 Single Unders or 25 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 3 Dual Dumbbell Muscle Snatch + 5 Dual Dumbbell Push Press
Dumbbells: Choice
Masters 55+:
Every 2:30 x 6 Sets
Station 1: 15 GHD Sit-Ups or 20 Abmat Sit-Ups + 50 Double Unders
Station 2: 5/4 Push-Ups (no deficit) + 4 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 30/20lb, 14/9kg
[The Equalizer: Competitor & Travel] (6 Rounds for time ↓ shorter is better)
Competitor:
Every 2:30 x 6 Sets
Station 1: 30 GHD Sit-Ups + 100 Double Unders
Station 2: 8/6 Deficit Push-Ups + 6 Devils Press + 6 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Hotel Gym / Travel:
Every 2:30 x 6 Sets
Station 1: 20 V-Ups + 80 Double Unders
Station 2: 7/5 Deficit Push-Ups + 5 Devils Press + 5 Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
10/10 Banded Shoulder Internal Rotations
10/10 Banded Shoulder External Rotations
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:30 Handstand Hold
:20 Pronated Chin over Bar Hold
10 Supine Leg Lowering @ 31×1 Tempo
Rest as needed between sets