CrossFit East River – WOD
General + Specific Prep (8-10min)
2:00 Cardio Choice
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3 Sets: For Quality
12 Glute Bridge Banded Pull-Aparts
5/5 Kettlebell Halos
5/5 Kettlebell Windmill
8 Tuck-Ups + 8 Alternating V-Ups
:15 Nose to Wall Handstand Hold
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Then take 3-5 min to load bars.
Shoulder Press (Strict Press
Every 2:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 1 Rep @ 85%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 85%)
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We are going to take a classic approach today to the strict press sets with each set being completed on the 2:00 mark with the focus of hitting quality reps, having a good amount of rest and then increasing loads down to the single on each series of 5-3-1. You should feel like you get substantial rest here in order to tackle these loads.
“Crepes Are Just Thin Pancakes” (Checkmark)
16:00 EMOM
minute 1: 10-15 Dumbbell Bench Press
minute 2: 15-20 V-Ups
minute 3: 50/50ft (15/15m) Kettlebell Mixed Rack + Overhead Carry
minute 4: 3-5 Wall Walks
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebells: 2 x 53/35lb, 24/16kg
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Goal: Complete each movement in under 50 seconds.
Time Domain: 40-50 sec for exercise.
Primary Objective: Unbroken Reps across all movements.
Secondary Objective: Maintain the upper range of each movement rep scheme.
Stimulus: Muscular Endurance + Strength Builder
RPE : 6/10
[Crepes are Just Thin Pancakes: Levels] (Checkmark)
Level 2:
16:00 EMOM
minute 1: 10-15 Dumbbell Bench Press
minute 2: 15-20 V-Ups
minute 3: 50/50ft (15/15m) Kettlebell Mixed Rack + Overhead Carry
minute 4: 3-5 Wall Walks to 20in off wall
Dumbbell: 2 x 35/25lb, 15/12kg
Kettlebells: 2 x 44/26lb, 20/12kg
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Level 1:
16:00 EMOM
minute 1: 10-15 Dumbbell Bench Press
minute 2: 15-20 Abmat Sit-Ups
minute 3: 50/50ft (15/15m) Kettlebell Front Rack Carry
minute 4: 3-5 Wall Walks to 30in off wall
Dumbbell: 2 x 35/25lb, 15/12kg
Kettlebells: 2 x 35/26lb, 15/12kg
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Competitor / Rx+:
16:00 EMOM
minute 1: 10-15 Dumbbell Bench Press
minute 2: 20 GHD Sit-Ups
minute 3: 50/50ft (15/15m) Kettlebell Mixed Rack + Overhead Carry
minute 4: 5 Wall Walks
Dumbbells: 2 x 70/50lb, 32/22.5kg
Kettlebells: 2 x 70/53lb, 32/24kg
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Masters 55+:
16:00 EMOM
minute 1: 10-15 Dumbbell Bench Press
minute 2: 10-15 V-Ups
minute 3: 50/50ft (15/15m) Kettlebell Mixed Rack + Overhead Carry
minute 4: 3-5 Wall Walks to 20in off wall
Dumbbell: 2 x 35/25lb, 15/12kg
Kettlebells: 2 x 44/26lb, 20/12kg
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Big Class:
As prescribed, starting on different minutes to share Kettlebells and Dumbbells
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Travel / Hotel Gym:
As prescribed. Can use Dumbbells for all movements if needed here.
Mobility
1:00/1:00 Elevated Pigeon Pose
1:00/1:00 Single Leg Forward Fold
1:00 Seated Straddle
Foam Roll Quads and Hamstrings
Optional Accessories (Checkmark)
3 Sets: For Quality
1:00 Weighted Forearm Plank
:30 Hollow Hold
:20/:20 Star Plank