WOD – Thu, Aug 13
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CrossFit East River – WOD
Warm-Up Flow (No Measure)
General Warm-Up
1:30 Cardio Choice
–
2 x
:30 Jump Rope
10 Goblet Cossack Squats
5/5 Single Arm Dumbbell Press
5 Inchworm Push-Ups
10 Down Dog Toe Touch
Specific Warm-Up
2 x
5/5 Bulgarian Split Squat (light / working weight)
10 Renegade Row @ Warm-Up Loads
Strength: Bulgarian Split Squat + Renegade Rows (10 Rounds for weight)
10:00 EMOM
Minute 1: 5/5 Single Kettlebell Front Rack Bulgarian Split Squat
Minute 2: 12 Renegade Rows
Perform each split squat rep with a controlled 2-second eccentric, a pause at full contraction at the bottom, and a smooth, deliberate concentric back to the top. Select loads and tension that allow for a consistent, unbroken tempo across all five sets of each movement. We are combining two unilateral stability movements that heavily focus on anti-rotation work to challenge midline control and improve durability around the trunk. These are not load-chasing sets; mechanics and position are the entire point.
Modifications:
Level 1: 10:00 EMOM, Minute 1: 5/5 Bulgarian Split Squat (bodyweight or light load, no front rack), Minute 2: 8 Renegade Rows at a lighter load with a wider base for stability
Hotel Gym / Travel: 10:00 EMOM, Minute 1: 5/5 Bulgarian Split Squat with a single dumbbell held at the chest, Minute 2: 12 Dumbbell Renegade Rows on the floor
Primer (No Measure)
1-2 x
15 Double Unders
5 Dual Dumbbell Thrusters
15ft (4.5m) Dumbbell Farmers Walking Lunges
1 Partial Wall Walk + 1 Full Wall Walk
Use this to confirm dumbbell load, wall walk standard, and double under rhythm before “Warning Track” begins.
“Warning Track” (4 Rounds for time ↓ shorter is better)
For Time
Every 3:00 x 4 Sets
30 Double Unders
9 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
3 Wall Walks
Dumbbells: 2 x 50/35lb (22.5/15kg)
Wall Walk: 10-inch from wall standard
Score = Sum Total Time
Goals: 2:00 per set
Time Cap: 3:00 per set
Stimulus: Upper Body Density and Interference
RPE: 7.5/10
Primary Objective: Complete each working set as close to 2:00 as possible.
Secondary Objective: Unbroken movements across all four sets.
[Warning Track: Levels] (4 Rounds for time ↓ shorter is better)
Level 2:
Every 3:00 x 4 Sets
30 Double Unders
9 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
3 Wall Walks 15-in from wall
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Every 3:00 x 4 Sets
30 Single Unders
7 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
2 Wall Walks 30-in from wall
Dumbbells: 2 x 25/15lb (12/7kg)
Masters 55+:
Every 3:00 x 4 Sets
30 Double Unders or 45 Single Unders
7 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
2 Wall Walks 20-in from wall
Dumbbells: 2 x 35/25lb (16/11kg)
Competitor:
Every 3:00 x 4 Sets
45 Double Unders
9 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
3 Wall Walks
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 3:00 x 4 Sets
30 Double Unders or 45 Single Unders
9 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
3 Wall Walks or 5 Inchworm Push-Ups
Dumbbells: 2 x 50/35lb (22.5/16kg)
PRVN Reset (No Measure)
For Quality:
3 Sets
6 Jefferson Curl (5050 tempo)
:40/:40 Ankle Dorsiflexion Rocker
6/6 x 90/90 Hip Switch w/ Fold
Intent: Intent: Reset and deload the spine and hips.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift
50ft (15m) Reverse Sled Drag
15/15 Side Lying Dumbbell External Rotations