WOD – Fri, Sep 25
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CrossFit East River – WOD
Warm-Up:
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
20 Bear Plank Shoulder Taps
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21×1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
–
Then Build:
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Bench Press (8 Rounds for weight)
Every 2:00 x 6 Sets
Set 1: 3 Reps @ 80%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 80%+
Set 5: 2 Reps @ 80%+
Set 6: 2 Reps @ 85%
Percentages are based off a 1RM Bench Press.
• Sets 4 and 5 can creep above 80% if bar speed on the triples was strong; set 6 is the top set at 85%.
• If bar speed slows or a rep needs a spotter’s touch, hold the load rather than climbing.
“Apex” (Time)
For Time
50 Wall Balls
30 Toes to Bar
50ft (15m) Dual Kettlebell Front Rack Walking Lunge
20 Toes to Bar
50ft (15m) Dual Kettlebell Front Rack Walking Lunge
10 Toes to Bar
Time Cap: 14:00
Score = Time
Wall Ball: 20/14lb (9/6kg), 10/9ft Target
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
Goals: 8:00-12:00
Stimulus: Midline and Leg Endurance
RPE: 8.5/10
Primary Objective: Maintain sustainable toes to bar sets as fatigue accumulates.
Secondary Objective: Go unbroken on both lunge lengths.
[Apex: Levels] (Time)
Level 2:
40 Wall Balls
24 Toes to Bar
50ft (15m) Dual Kettlebell Front Rack Walking Lunge
16 Toes to Bar, 50ft (15m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Wall Ball: 20/14lb (9/6kg), 10/9ft Target
Kettlebells: 2 x 35/26lb (16/12kg)
Dumbbells (Alternative): 2 x 35/25lb (15/12kg)
–
Level 1:
30 Wall Balls,
20 Hanging Knee Raises,
50ft (15m) Single Kettlebell Front Rack or Goblet Walking Lunge
15 Hanging Knee Raises
50ft (15m) Single Kettlebell Front Rack or Goblet Walking Lunge
10 Hanging Knee Raises
Wall Ball: 14/10lb (6/4kg), 9/8ft Target
Kettlebell: 1 x 35/18lb (16/8kg)
Dumbbell (Alternative): 1 x 35/25lb (15/12kg)
–
Masters 55+:
40 Wall Balls,
24 Toes to Bar,
50ft (15m) Dual Kettlebell Front Rack Walking Lunge
16 Toes to Bar
50ft (15m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Wall Ball: 20/14lb (9/6kg), 10/9ft Target
Kettlebells: 2 x 35/26lb (16/12kg)
Dumbbells (Alternative): 2 x 35/25lb (15/12kg)
–
Competitor:
Wall Ball: 30/20lb (14/9kg), 10/9ft Target
Kettlebells: 2 x 70/53lb (32/24kg)
–
Hotel Gym / Travel:
30 Dumbbell Thrusters
30 V-Ups
50ft (15m) Dual Dumbbell Front Rack Walking Lunge ,
20 V-Ups
50ft (15m) Dual Dumbbell Front Rack Walking Lunge ,
10 V-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
–
Big Class Notes:
Stagger Athletes on a 3:00 Delay to allow for use of the Dual Kettlebell Kettlebell Front Rack Lunge if needed or move to Dual Dumbbell Front Rack Walking Lunge
PRVN Reset (No Measure)
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12-15 Dual Kettlebell Sumo Deadlift (moderate)
10/10 Half Kneeling Single Arm Landmine Press
:15/:15 Copenhagen Plank
:15/:15 Side Star Plank