WOD – Fri, Jun 19
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CrossFit East River – WOD
Warm-Up Flow (No Measure)
General Warm-Up
2 Sets:
15 Banded Good Mornings
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge
Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows
2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
Primer (No Measure)
@ Working Weights and Modifications
2 Sets
4 Deadlifts
4 American Kettlebell Swings
4 Dumbbell Bench Press
4 Pull-Ups
Rest :30 b/t sets
Use this to confirm loads and break strategies before “The Long Con” begins.
“The Long Con” (AMRAP – Rounds and Reps)
For Rounds + Reps
20:00 AMRAP
15 Deadlifts
20 American Kettlebell Swings
15 Dumbbell Bench Press
20 Pull-Ups
Barbell: 225/155 lb, 102/70 kg
Kettlebell: 53/35 lb, 22.5/15 kg
Dumbbell Bench Press: 2 x 50/35 lb, 22.5/15 kg
Score = Rounds + Reps
Goals: 4-5 Rounds
Stimulus: Posterior Chain + Upper Body Push / Pull
RPE: 8.5/10
Primary Objective: Keep the rounds consistent across the full 20 minutes, treating each round as a complete unit and identifying where you can push the pace and where you need to dial it back to sustain output.
Secondary Objective: Commit to a break strategy before the clock starts and hold it across every set, going out with the goal of unbroken and shifting to singles will cost far more time than planned two or three set breaks from the beginning.
[The Long Con: Level 2, Level 1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
Barbell: 185/125lb, 84/57kg
Kettlebell: 44/26lb, 20/12kg
Dumbbells: 2 x 35/25lb, 15/12kg
Pull-Ups as written
Level 1:
Barbell: 135/95lb, 61/43kg
Russian KBS: 35/18lb, 16/8kg
Dumbbells: 2 x 25/15lb, 12/7kg
10 Ring Rows or Banded Pull-Ups
Masters 55+:
Barbell: 155/105lb, 105/70kg
Russian KBS: 44/26lb, 20/12kg
Dumbbells: 2 x 30/20lb, 14/9kg
10/8 Strict Pull-Ups
[The Long Con: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
As written, push toward 5+ rounds
Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
Accessory Finisher (No Measure)
For Quality
3 Sets:
10/10 Single Arm Dumbbell Bent Over Row
15 Towel Kettlebell Curls
10/10 Banded Bird-Dog
PRVN Reset (Checkmark)
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell “(Top)
:30/:30 Pigeon Pose w/ Distraction