WOD – Sun, Aug 9
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CrossFit East River – WOD
Warm-Up
General Warm-Up
2:00 Cardio Choice
–
2 x
5/5 Worlds Greatest Stretch
5/5 Single Arm Upright Rows
5/5 Single Arm Strict Press
5/5 Kettlebell Windmill
20 Plank Shoulder Taps
10 Alternating V-Ups
5 Up Downs
Specific Warm-Up
2 x
6-8 GHD Sit-Ups (Building Range of Motion) or working alternative
6-8 Alternating Dumbbell Snatch (Building to working weights)
3-5 Burpees over Dumbbells
30-50m Farmers Carry (Building to Working Loads)
“Totally” (4 Rounds for time ↓ shorter is better)
Every 6:00 x 4 Sets, For Time:
18 GHD Sit-Ups
14 Alternating Dumbbell Snatch
10 Lateral Burpees over the Dumbbells
200m Kettlebell Farmers Carry
Score = Sum Total Time
Dumbbells: 50/35lb (22.5/15kg)
Kettlebells: 2 x 53/35lb (24/16kg)
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Goals: 3:40-4:30 per set
Stimulus: Midline and Grip Endurance
RPE: 8/10
Primary Objective: Move through the GHD sit-ups, dumbbell snatch, and lateral burpees unbroken, with only one planned break on the farmers carry at the 100m turnaround.
Secondary Objective: Consistent splits across all four sets; your last set cannot be your slowest set.
[Totally : Levels] (4 Rounds for time ↓ shorter is better)
Level 2:
Every 6:00 x 4 Sets, For Time:
16 GHD Sit-Ups
14 Alternating Dumbbell Snatch
8 Lateral Burpees over the Dumbbells
150m Kettlebell Farmers Carry
Dumbbells: 35/25lb (15/12kg)
Kettlebells: 2 x 53/35lb (24/16kg)
Level 1:
Every 6:00 x 4 Sets, For Time:
16 AbMat Sit-Ups
12 Alternating Dumbbell Hang Snatch
8 Burpees
200m Kettlebell Farmers Carry
Dumbbells: 25/15lb (12/7kg)
Kettlebells: 2 x 26/18lb (12/8kg)
Masters 55+:
Every 6:00 x 4 Sets, For Time:
14 GHD Sit-Ups (reduced range)
12 Alternating Dumbbell Snatch
8 Lateral Burpees over the Dumbbells
200m Kettlebell Farmers Carry
Dumbbells: 35/25lb (15/12kg)
Kettlebells: 2 x 35/26lb (16/12kg)
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Competitor:
Every 6:00 x 4 Sets, For Time:
20 GHD Sit-Ups
14 Alternating Dumbbell Snatch
10 Lateral Burpees over the Dumbbells
200m Kettlebell Farmers Carry
Dumbbells: 70/50lb (32/22.5kg)
Kettlebells: 2 x 70/53lb (32/24kg)
Hotel Gym / Travel:
Every 6:00 x 4 Sets, For Time:
18 V-Ups
14 Alternating Dumbbell Snatch
10 Lateral Burpees over the Dumbbells
200m Dumbbell Farmers Carry or 2:00 Dumbbell Farmers Hold
Dumbbells: heaviest available
Kettlebell: heaviest available
PRVN Reset
For Quality:
3 Sets
8 Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
16 Plank Kettlebell Pull Through
1-2 / Side Turkish Get-Up
12/12 Single Arm Dumbbell Reverse Wrist Curls