WOD – Sun, Jun 21

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CrossFit East River – WOD

Warm-Up Flow (No Measure)

1:00 Echo Bike or Run

2x

5 Dual Dumbbell Sumo Deadlift

5 Dual Dumbbell Upright Rows

5 Dual Dumbbell Strict Press

5 Strict Knees to Chest

5/5 Single Arm Rotational Ring Rows

5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups

Specific Prep

2 x

3 Shuttle Runs (Practice Turn and Stay Low)

3 Devils Press @ Warm-Up Loads

6 GHD Sit-Ups or 6 V-Ups

3 Strict Pull-Ups or 6 Supine Grip Ring Rows

9/7 Calorie Echo Bike

Gymnastic Skill: Rope Climbs (No Measure)

Spend time practicing the J-Hook footwork using the box seat method, or stand and cut the rope and just stand on the feet with hands staying in the same position. The goal is to find a sustainable modification for each athlete, whether that is a shorter distance on the rope, a solid J-Hook and stand hold, or moving to pull to stands for the workout. Every athlete should leave this block knowing exactly what they are doing in the EMOM.

Modifications:

Level 1: J-Hook + Stand and Hold / Pull to Stands / shorter rope distance

Hotel Gym / Travel: 3 Strict Chin-Ups in place of each rope climb

Primer (No Measure)

2 Sets at Working Loads and Modifications

1 Rope Climb or Modification

2 Shuttle Runs

3 Devils Press

6 GHD Sit-Ups or 6 V-Ups

Rest as needed between sets.

Use this to confirm rope climb modification and dumbbell load before “The Revenant” begins.

“The Revenant” (AMRAP – Rounds)

20:00 EMOM

Minute 1: 3/2 Rope Climbs

Minute 2: 6 Devils Press

Minute 3: 12/9 Calorie Echo Bike

Minute 4: 6 Shuttle Runs

Minute 5: 18 GHD Sit-Ups or 18 V-Ups

Rope Climb: 15ft (4.5m)

Shuttle Run: 25/25ft (7.5/7.5m)

Dumbbells: 2 x 50/35lb (22.5/15kg)
Score = Rounds Completed (20 Total)

Goals: Complete All 20 Rounds (20 Minutes)

Stimulus: Midline / Grip Conditioning

RPE: 7.5/10

Secondary Objective: Manage the compounding midline and grip fatigue by using the shuttle run and echo bike minutes as intentional reset points, arriving at the rope climb and GHD minutes as composed as possible.

[The Revenant: Level 2, Level 1, & Masters 55+] (AMRAP – Rounds)

Level 2:

Minute 1: 2/1 Rope Climbs

Minute 2: 6 Devils Press

Minute 3: 10/8 Calorie Echo Bike

Minute 4: 6 Shuttle Runs

Minute 5: 15 GHD Sit-Ups or 15 V-Ups

Dumbbells: 2 x 35/25lb (15/12kg)

Level 1:

Minute 1: 3 Pull to Stands or 6/6 Single Arm Ring Rows

Minute 2: 6 Devils Press

Minute 3: 8/6 Calorie Echo Bike

Minute 4: 6 Shuttle Runs

Minute 5: 12 V-Ups

Dumbbells: 2 x 25/15lb (12/7kg)

Masters 55+:

Minute 1: 2/1 Rope Climbs

Minute 2: 6 Devils Press

Minute 3: 10/8 Calorie Echo Bike

Minute 4: 6 Shuttle Runs

Minute 5: 12 GHD Sit-Ups or 15 V-Ups

Dumbbells: 2 x 35/25lb (15/12kg)

[The Revenant: Competitor & Travel] (AMRAP – Rounds)

Competitor:

Minute 1: 3/2 Rope Climbs, 15ft (4.5m)

Minute 2: 6 Devils Press

Minute 3: 18/13 Calorie Echo Bike

Minute 4: 6 Shuttle Runs

Minute 5: 20 GHD Sit-Ups

Dumbbells: 2 x 50/35lb (22.5/15kg)

Hotel Gym / Travel:

Minute 1: 4 Strict Chin-Ups or Towel Pull-Ups

Minute 2: 6 Devils Press

Minute 3: 12/9 Calorie Bike or 1:00 Run

Minute 4: 6 Shuttle Runs

Minute 5: 18 V-Ups

Dumbbells: 2 x 50/35lb (22.5/15kg) or heaviest available

PRVN Reset (No Measure)

For Quality:

3 Sets:

:30 Saddle Pose

:30 Hip Thrust Hold (Belly Breathe Focus)

:30/:30 Pigeon Pose

10 Slow Scapular Push-Ups

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10-12 Supine Grip Bent Over Barbell Row

10/10 Reverse Wrist Curls

10/10 Paloff Press w/Rotation