WOD – Wed, Mar 19
Announcements
👀 IN-HOUSE OPEN LEADERBOARD
What to Expect This Week:
- Monday: Deadlift Strength+ Midline Conditioning Triplet
- Tuesday: Barbell Cycling and Grip Stamina
- Wednesday: Big Chipper, Long Duration, Leg Stamina
- Thursday: Strength and Power EMOM, Centered around focused Mechanics on the Power Snatch
- Friday: Back Squat Strength + Simple Muscular Endurance Couplet
- Saturday: Partner Workout with Moderate Heavy Power Cleans
- Sunday: Bench Press + Quality Strength Conditioning Effort
CrossFit East River – WOD
“Big Rig” (Time)
2 Rounds For Time:
50/40 Calorie Row
50 Box Jump Over
800m Run
50 Single Dumbbell Step-Overs
Box Height: 24/20in
Dumbbell: 50/35lb, 22.5/15kg
Score = Time
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Goal: 20-30 min
Time Cap: 35min
Maintain steady, repeatable pacing across both rounds. Athletes should aim to complete the first round within 10-14 minutes, leaving enough energy for a strong second round without excessive fatigue.
Primary Objective: Consistent movement through all stations while minimizing unnecessary rest, particularly between box jump overs and step-overs.
Secondary Objective: Control breathing and power output on the machines to ensure legs stay responsive for the box movements.
Stimulus: Leg endurance and aerobic capacity, with a strong demand on midline stability and unilateral control during the step-overs.
RPE : 8/10
Challenging but sustainable. Fatigue will build across rounds, so early pacing is critical to avoid redlining in the second half.
[Big Rig: Levels] (Time)
Level 2:
2 Rounds For Time:
40/32 Calorie Row
40 Box Jump Overs
800m Run
40 Single Dumbbell Step-Overs
Box Height: 24/20in
Dumbbell: 35/25lb, 15/12kg
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Level 1:
2 Rounds For Time:
40/32 Calorie Row
40 Lateral Plate Hop Overs
800m Run
40 Single Dumbbell Step-Overs
Box Height: 24/20in
Dumbbell: 25/15lb, 12/7kg
Weight Plate 3inch
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Competitor / Rx+:
2 Rounds For Time:
55/44 Calorie Row
55 Box Jump Overs
800m Run
55 Single Dumbbell Step-Overs
Box Height: 24/20in
Dumbbell: 50/35lb, 22.5/15kg
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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)
For Quality:
4 Sets
18 Seated Leg Extensions , Heavy
6/6 Lateral Lunges , Heavy
Perform the seated leg extensions at a burnout tempo, where we’re maintaining control but moving quickly. This should be heavy for the rep scheme/prescription, but will not be an overly heavy load in the grand scheme of things.