WOD – Tue, Jun 9
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up
500m Row
10 x 90/90 Get-Ups
10 Alternating Bird-Dogs with 3 sec Pause at extension
5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat
10/10 Foot Elevated Single Leg Glute Bridge
:20/:20 Foot Elevated Single Leg Glute Bridge Hold
Specific Prep
2 x
10 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
5 Kang Squats
5 Front Squats
–
1 x
5 Front Squats @ 40-45%
5 Front Squats @ 45-50%
3 Front Squats @ 50-55%
–
Put Working Weights on the Bar
Front Squat (Weightlifting Variable Reps & Sets)
Modifications:
Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE
Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.
Primer (Checkmark)
1 Set:
250m Row
10 Wall Balls
8 Med-Ball Box Step-Overs
8 Wall Balls
6 Med-Ball Box Step-Overs
Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before “Golden Boot” begins.
“Golden Boot” (AMRAP – Reps)
For Reps:
15:00 AMRAP
1000m Row
36 Wall Balls
30 Med-Ball Box Step-Overs
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
– Max Rep Wall Balls
Box Height: 24/20in
Wall Ball Target: 10/9ft
Med-Ball: 20/14lb, 9/6kg
Score = Total Reps (1000m Row = 100 Reps)
Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)
Stimulus: Leg Stamina / Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.
Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.
[Golden Boot: Level 2, Lever 1, & Masters 55+] (AMRAP – Reps)
Level 2:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
– Max Rep Wall Balls
Med-Ball: 20/14lb, 9/6kg
Level 1:
15:00 AMRAP
750m Row
24 Wall Balls
20 Med-Ball Box Step-Overs
20 Wall Balls
16 Med-Ball Box Step-Overs
16 Wall Balls
12 Med-Ball Box Step-Overs
– Max Rep Wall Balls
Med-Ball: 14/10lb, 6/4kg
Box Height: 20in for all
Masters 55+:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
– Max Rep Wall Balls
Wall Ball Target: 10/9ft / Med-Ball: 14/10lb, 6/4kg
Box Height: 20in
[Golden Boot: Competitor & Travel] (AMRAP – Reps)
Competitor:
Med-Ball: 30/20lb, 14/9kg
Box Height: 24/20in
Hotel Gym / Travel:
15:00 AMRAP
1000m Ski Erg or 2:00 Bike
36 Dumbbell Goblet Squats
30 Dumbbell Box or Bench Step-Overs
30 Dumbbell Goblet Squats
24 Dumbbell Box or Bench Step-Overs
24 Dumbbell Goblet Squats
18 Dumbbell Box or Bench Step-Overs
– Max Rep Dumbbell Goblet Squats
Dumbbell: Moderate load, consistent across all movements / Box Height: 24/20in
PRVN Reset (Checkmark)
For Completion:
12:00 EMOM
Minute 1: 10 Mini Band Front Rack to Overhead
Minute 2: :20/:20 Banded Front Rack Stretch
Minute 3: 10 Seated 90-90 Rotations
Minute 4: :20/:20 Pigeon Pose
Optional Accessories (Checkmark)
For Quality:
4 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank