WOD – Thu, Oct 15
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CrossFit East River – WOD
Warm-up
General Warm-Up
2:00 Cardio Choice (Row Ideally)
–
10 Alternating Scorpions
10 Down Dog Toe Touches
10 Bootstrap Squats
5/5 World’s Greatest Stretch
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
10 Banded Pull-Aparts
–
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20×1 Tempo
10 Glute Bridges
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
“Engine Check” (AMRAP – Reps)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest
Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
[Engine Check: Levels] (AMRAP – Reps)
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
PRVN Reset (No Measure)
For Quality
2 Sets
:40 Barbell Adductor Stretch
:40/:40 Couch Stretch
:40/:40 Scorpion Stretch
1:00 Child’s Pose
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank