WOD – Fri, Nov 20
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CrossFit East River – WOD
Warm-Up
General Warm-Up
1:30 Cardio Choice
–
10 Bootstrap Squats
:15/:15 Crossbody Lat Stretch
25ft (7.5m) Spiderman Lunge
10 Alt Scorpions
–
2 Sets:
8 x (Push-Ups + 2 Shoulder Taps)
10 Medball Squats
10 Medball Thrusters
:20 Dead Hang
10 Ring Rows
Exit The Matrix (Time)
3 Rounds For Time
75 Double Unders
25 Dumbbell Bench Press
25 Wall Balls
25 Pull-Ups
Time Cap: 25:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/15kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft Target
Goals: 15:00-20:00
Stimulus: Muscular Endurance, Chipper Style Feel
RPE: 8.5/10
Primary Objective: Manage fatigue early by breaking into quality small sets, leaving energy for a quality last round.
Secondary Objective: Minimal drop-off on round 3 from the round 1 split.
[Exit The Matrix: Levels] (Time)
Level 2:
3 Rounds For Time
50 Double Unders
20 Dumbbell Bench Press
20 Wall Balls
15 Pull-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft Target
Level 1:
3 Rounds For Time
100 Single Unders
15 Dumbbell Bench Press
15 Wall Balls
12 Banded Pull-Ups or Ring Rows
Dumbbells: 2 x 25/15lb (12/7kg)
Wall Ball: 14/10lb (6/4kg), 9ft Target
Masters 55+:
3 Rounds For Time
50 Double Unders
20 Dumbbell Bench Press
20 Wall Balls
15 Pull-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
Wall Ball: 14/10lb (6/4kg), 10/9ft Target
Competitor:
3 Rounds For Time
75 Double Unders
25 Dumbbell Bench Press
25 Wall Balls
25 Chest to Bar Pull-Ups
Dumbbells: 2 x 70/50lb (32/22.5kg)
Wall Ball: 30/20lb (14/9kg), 10/9ft Target
Hotel Gym / Travel:
3 Rounds For Time
75 Double Unders
25 Dumbbell Bench Press
20 Dumbbell Thrusters
15 Strict Pull-Ups
Dumbbells: 2 x 50/35lb (22.5/15kg)
PRVN Reset
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
For Quality:
4 Sets:
8/8 Three Point Dumbbell Row , controlled tempo
12 Reverse Nordic Curls
:30 Ring Plank with Turnout
Optional Accessories (Checkmark)
For Quality:
3 Sets:
100ft (30m) Single Arm Farmers Carry, 50ft (15m)/arm
8/8 Side Lying Dumbbell External Rotation , light
:45 Quadruped Wrist Rocks (:20 forward, :25 reverse)