WOD – Sun, Mar 30

March 30, 2025Uncategorized

CrossFit East River – WOD

Warm-Up:

3 Sets: for Quality

1:00 Row or 200m Run

8/8 Single Kettlebell Staggered Stance Romanian Deadlift

:20/:20 Single Arm Arm Plank

:20/:20 Side Plank

—

Go Over the Turkish Get-Up for 5-7 minutes

Turkish Get Up (Every 90 seconds x 8 Sets
1/1 Turkish Get-Up)

We are looking to perform 1 Turkish Get-Up on either side in each 90 second time frame with the goal of challenging loads and working on quality form throughout.

“Crank” (Time)

3 Rounds for Time

500m Row

100m Farmers Carry

400m Run

100ft (30m) Sandbag Carry

Farmers Carry:

Dumbbells @ 2×70/50lb, 32/22.5kg

Kettlebells @ 2×70/53lb, 32/24kg

Sandbag:

150/100lb, 68/45kg
–

Goal Time Domain: 17-21 minutes

Time Cap: 25 minutes

Primary Objective: Complete each round in as close to 6 minutes as possible

Secondary Objective: Maintain consistent pacing across all rows and runs.

RPE: 7/10

[Crank: Levels] (Time)

Level 2:

3 Rounds for Time

500m Row

100m Farmers Carry

400m Run

100ft (30m) Sandbag Carry

Farmers Carry:

Dumbbells @ 2x 50/35lb, 22.5/15kg

Kettlebells @ 2x 53/35lb, 24/16kg

Sandbag:

100/70lb, 45/32kg

—

Level 1:

3 Rounds for Time

400/350m Row

100m Farmers Carry

300m Run

100ft (30m) Sandbag Carry

Farmers Carry:

Dumbbells @ 2x 35/25lb, 15/12kg

Kettlebells @ 2x 35/26lb, 15/12kg

Sandbag:

60/40lb, 27/18kg

—-

Competitor / Rx+:

Day Off

—

Masters 55+:

3 Rounds for Time

500m Row

100m Farmers Carry

400m Run

100ft (30m) Sandbag Carry

Farmers Carry:

Dumbbells @ 2x 50/35lb, 22.5/15kg

Kettlebells @ 2x 53/35lb, 24/16kg

Sandbag:

80/60lb, 36/27kg

Big Class:

Start athletes on different stations to allow for use of equipment.

We can sub a dual kb front rack carry for the sandbag carry if necessary or move to a weighted plate carry.

—

Travel / Hotel Gym:

3 Rounds for Time

400m Run

100m Farmers Carry

400m Run

100ft Odd Object Carry

Load: Choice

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

3 Sets: For Quality

4-6 Hanging Strict Knee to Chest to 8-10 sec L-Sit Hold

50/50ft (15/15m) Single Arm Bottoms Up Kettlebell Waiters Walk

:40 second Ring Plank with Turnout