WOD – Sun, Mar 23
CrossFit East River – WOD
Warm-Up:
Mobility and Body Heat (4-6 minutes)
2:00 Cardio Choice
:30 second Puppy Dog Pose
:20/:20 Scorpion Stretch
1:00 Hang From Pull-Up Bar
—
General Movement Prep (6-8 minutes)
3 Sets
10 second Hollow Rock + 10 second Hollow Hold
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
4 Tempo Push-Ups (31×1)
20 second Sandbag Bear Hug Hold
—
Specific Barbell Prep and Loading (5 minutes)
Go Over Bench Press Technique and Spotting Technique
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 65%
Bench Press (Every 2:30 minutes x 4 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 75%
Set 3: 5 @ 80%
Set 4: 5+ @ 85%)
—
We are looking for each set of 5 to be increasing up until the final set at 85%, where we will perform a set of 5+ reps to finish things off.
“Too Small” (Time)
3 Sets: For Quality
15/10 Ring Push-Ups
100ft (30m) Farmers Carry
Rest 1:00
15 GHD Sit-Ups
100ft (30m) Sandbag Carry
Rest 1:00
Farmers Carry: 70/53lb, 32/24kg
Sandbag : 100/70lb, 45/32kg
Score = Total Running Time
Goal: 90 minute per station / 5 minutes per set
Time Cap: 20 minutes
Maintain strict form and control on all movements while emphasizing midline engagement and upper-body stability. Each round should be performed with deliberate effort, focusing on quality over speed.
Primary Objective: Develop pressing strength, core stability, and grip endurance through controlled movements and loaded carries.
Secondary Objective: Manage fatigue and breathing during carries to maintain strong posture and grip integrity throughout all three sets.
Stimulus: A midline and upper-body stamina workout that reinforces core control, pressing endurance, and grip strength while under load.
RPE: 6-7/10 —This is not a race , but the workload will create accumulating fatigue, particularly in the shoulders and midline.
[Too Small: Levels] (Time)
Level 2:
3 Sets: For Quality
12/8 Ring Push-Ups
100ft (30m) Farmers Carry
Rest 1:00
12 GHD Sit-Ups
100ft (30m) Sandbag Carry
Rest 1:00
Farmers Carry: 53/35lb, 24/16kg
Sandbag : 100/70lb, 45/32kg
—
Level 1:
3 Sets: For Quality
12/8 Elevated Ring Push-Ups
100ft (30m) Farmers Carry
Rest 1:00
15 Abmat Sit-Ups
100ft (30m) Sandbag Carry
Rest 1:00
Farmers Carry: 53/35lb, 24/16kg
Sandbag : 60/40lb, 28/18kg
—
Competitor / Rx+:
Day Off
—
Masters 55+:
3 Sets: For Quality
12/8 Elevated Ring Push-Ups
100ft (30m) Farmers Carry
Rest 1:00
12 Partial ROM GHD Sit-Ups
100ft (30m) Sandbag Carry
Rest 1:00
Farmers Carry: 53/35lb, 24/16kg
Sandbag : 100/70lb, 45/32kg
—
Big Class:
Start Athletes on Different Stations and Adjust equipment for Carries if necessary.
—
Travel / Hotel Gym:
3 Sets: For Quality
20/15 Push-Ups
100ft (30m) Farmers Carry
Rest 1:00
15 V-Ups
100ft (30m) Front Rack Carry
Rest 1:00
Choice on Loads
Mobility Prep
1:00 Elevated Prayer Stretch
:30 Updog Pose
1:00 Seated Chest Stretch
:30 Updog Pose
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
5 Sets: for Quality and Load
:30 second Weighted Hollow Hold
-Rest 1:00 b/t sets-