WOD – Sat, Oct 10
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CrossFit East River – WOD
Warm-up
General Warm-Up
2:00 Cardio Choice
–
10/10 Alternating Arm Swings
10 Bend and Bows
5 Inchworm Push-Ups
5/5 World’s Greatest Stretch
5/5 Thread the Needle to Thoracic Rotation
Specific Prep
:20 Dead-Hang + :20 Active Hang
10 Hollow Rocks
8 Arch Rocks
8 Bar Kip Swings (Push away at the top, stay connected through the lats)
4-6 Elevator Kipping Pull-Ups (Building Range of Motion to Chin Over Bar)
3 Kipping Pull-Ups or Modification
–
5/5 Single Arm Dumbbell Deadlifts @ Light Load
5/5 Single Arm Dumbbell Hang Muscle Snatch @ Light Load
5 Synchro Burpees (Stay low, one rhythm with your partner)
“In Limbo” (Time)
For Time w/ Partner
5 Rounds:
400m Run, Run Together
20 Pull-Ups, Split the Work
16 Alternating Dumbbell Snatches, Synchro
12 Burpees, Synchro
Time Cap: 30:00
Score = Time
Dumbbell: 50/35lb (22.5/15kg)
Flow: Both partners run the 400m together. Pull-ups are split in any rep scheme. Snatches and burpees are synchro, matched at the lockout and at the top of the jump and when the chest hits the floor.
Goal: 18:00-25:00
Stimulus: Partner Conditioning, Pulling and Posterior Chain Endurance
RPE: 8/10
Primary Objective: Hold a steady, repeatable pace across all five rounds while moving cleanly through the shared and synchro work.
Secondary Objective: Keep transitions tight and communication constant so neither partner stalls the round.
[In Limbo: Levels] (Time)
Level 2
5 Rounds: 400m Run Together, 16 Pull-Ups Split, 16 Synchro Alternating Dumbbell Snatches, 12 Synchro Burpees
Dumbbell: 35/25lb (15/12kg)
Level 1
4 Rounds: 200m Run Together, 12 Ring Rows or Jumping Pull-Ups Split, 12 Synchro Alternating Dumbbell Snatches, 8 Synchro Burpees
Dumbbell: 25/15lb (12/7kg)
Masters 55+
5 Rounds: 200m Run Together, 16 Pull-Ups Split, 12 Synchro Alternating Dumbbell Snatches, 10 Synchro Burpees
Dumbbell: 35/25lb (15/12kg)
Competitor
5 Rounds: 400m Run Together, 20 Chest to Bar Pull-Ups Split, 16 Synchro Alternating Dumbbell Snatches, 12 Synchro Burpee over Dumbbell
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel
5 Rounds: 400m Run, 10 Strict Pull-Ups, 16 Alternating Dumbbell Snatches, 12 Burpees
Dumbbells: 50/35lb (22.5/15kg)
Bad Weather Option
5 Rounds:
20 Shuttle Runs (Split)
20 Pull-Ups, Split the Work
16 Alternating Dumbbell Snatches, Synchro
12 Burpees, Synchro
Moved from a normal 16 Shuttles as the sub to 20 Shuttle Split for spacing.
PRVN Reset (No Measure)
PRVN Mobility #2
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
Optional Accessories (Checkmark)
For Quality:
3 Sets:
8/8 Single Leg Kettlebell Romanian Deadlift
12-15 Dual Dumbbell Zottman Curls
:30 Weighted Wall Sit
Keep the RDL light and slow; today already asked a lot of the posterior chain, so this is about control, not load.