WOD – Mon, Nov 9
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CrossFit East River – WOD
“The Accessory Challenge” (AMRAP – Reps)
“The Accessory Challenge”
Track How Many Days You Completed the Accessory Work Across the Week
Score = Reps (1 Rep = 1 Day)
Warm-Up
General Prep
:30 Pogo Hops
8 Push-Up to Down Dog + Calf Gas Pedals
:30 Jumping Jacks
8 No Jump Burpees
10 Low Hop Pogo Hops + 10 High Hop Pogo Hops
6 Down Dog Pike Push-Ups
–
Specific Prep
10 Single Unders (Low Hop) + 10 Single Unders (High Hop)
5 Tall Muscle Cleans
5 Bradford Press w/Lockout
5/5 Behind the Neck Elbow Punches
5 Front Squats
15 Double Unders or 30 Single Unders
–
5 Push Press
5 Thrusters
15 Double Unders or 30 Single Unders
–
Take the Barbell to the Rack
5 Push Press at 50%
4 Push Press at 60%
3 Push Press @ 65%
Push Press (Every 3:00 x 4 Sets
7 Push Press @ 70%)
Loading Notes:
• Percentage of 1RM Push Press, load stays the same across all four sets.
• Loads should allow for a speed on the drive and a firm lockout overhead.
Points of Performance:
• Setup: Bar in the front rack, elbows slightly in front, ribs down, big brace.
• Dip: Vertical torso, heels down, short dip, no pause at the bottom.
• Drive: Extend the hips and legs, punch the head through, full lockout overhead.
Modifications:
• Level 1: 7 reps at a moderate load by feel, or Dual Dumbbell Push Press.
• Hotel Gym / Travel: 7 Dual Dumbbell Push Press at a moderate load.
“Flight Simulation” (Time)
For Time
24 Double Unders
12 Thrusters
48 Double Unders
12 Thrusters
72 Double Unders
12 Thrusters
48 Double Unders
12 Thrusters
24 Double Unders
12 Thrusters
Time Cap: 10:00
Score = Time
Barbell: 75/55lb (34/25kg)
Goals: 6:00-8:00
Stimulus: Shoulder + Quad Stamina
RPE: 8/10
Primary Objective: Unbroken thrusters in all five sets.
Secondary Objective: Minimal breaks on the rope, with one planned break allowed in the set of 72.
[Flight Simulation: Levels] (Time)
Level 2:
For Time
24-36-48-36-24 Double Unders
12 Thrusters after each set of Double Unders
Barbell: 65/45lb (30/20kg)
Level 1:
For Time
30-60-90-60-30 Single Unders
10 Thrusters after each set of Single Unders
Barbell: 45/35lb (20/15kg)
Masters 55+:
For Time
24-36-48-36-24 Double Unders
10 Thrusters after each set of Double Unders
Barbell: 65/45lb (29/20kg)
Competitor:
For Time
24-48-72-48-24 Double Unders
12 Thrusters after each set of Double Unders
Barbell: 95/65lb (43/30kg)
Hotel Gym / Travel:
For Time
24-48-72-48-24 Double Unders
12 Dual Dumbbell Thrusters after each set of Double Unders
Dumbbells: 2 x 35/25lb (15/12kg)
PRVN Reset
For Quality:
1:00/1:00 Crossbody Lat Stretch
:30/:30 Calf Stretch
1:00/1:00 Pec Smash Out
1:00/1:00 Foam Roll Lat Smash
Optional Accessories (Checkmark)
For Quality:
3 Sets:
8/8 Side Lying Dumbbell External Rotation
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs