WOD – Sun, Feb 8
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up
2 Set: @ Warm-Up Load
:30 Jump Rope Practice
12 Renegade Rows
8 Dual Dumbbell Narrow Stance Sumo Deadlift
6 Dual Dumbbell Hang Muscle Snatch
4 Alt Dual Dumbbell Reverse Lunges
Specific Prep
2-3 Sets: Building to Working Loads
3 Devils Press
30ft (9m) Farmers Walking Lunges
30 Double Unders
5 Burpees
“The Continental” (8 Rounds for time)
Every 2:30 x 8 Sets, alt stations (4 @ Each)
Station 1:
5 Devils Press
50ft (15m) Dual Dumbbell Farmers Walking Lunges
Station 2:
15 Burpees
50 Double Unders
Dumbbells: 2 x 50/35lb, 22.5/15kg
Goal: Complete each set in 1:15 – 1:45, allowing for at least :45 rest before the next station
Stimulus: Mixed-modal conditioning with grip, posterior-chain, and cyclical fatigue under repeatable intervals
RPE: 7.5–8.5/10, workout intensity should build throughout
Primary Objective: Maintain consistent completion times across all eight sets
Secondary Objective: Stay composed on Devil’s Press to protect grip and breathing for later rounds
[The Continental: L2, L1, & Masters 55+] (8 Rounds for time)
Level 2:
Station 1:
5 Devils Press
50ft (15m) Dual Dumbbell Farmers Walking Lunges
Station 2:
12 Burpees
40 Double Unders
Dumbbells: 2 x 35/25lb, 15/12kg
—
Level 1:
Station 1:
5 Devils Press
50ft (15m) Walking Lunges (Bodyweight)
Station 2:
10 Burpees
70 Single Unders
Dumbbells: 2 x 25/15lb, 12/7kg
—
Masters 55+:
Station 1:
5 Devils Press
50ft (15m) Dual Dumbbell Farmers Walking Lunges
Station 2:
12 Burpees
40 Double Unders
Dumbbells: 2 x 30/20lb, 14/9kg
[The Continental: Competitor & Travel] (8 Rounds for time)
Competitor:
Station 1:
6 Devils Press
60ft (15m) Dual Dumbbell Farmers Walking Lunges
Station 2:
18 Burpees
60 Double Unders
Dumbbells: 2 x 50/35lb, 22.5/15kg
—
Travel / Hotel:
Every 2:30 x 8 Sets, alt stations (4 @ Each)
Station 1:
5 Devils Press
16 Dual Dumbbell Farmers Reverse Lunges
Station 2:
15 Burpees
50 Double Unders
Dumbbells: 2 x 50/35lb, 22.5/15kg
Mobility (Checkmark)
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch
Optional Accessories (Checkmark)
3 Sets: For Quality
12 Seated Barbell Calf Raises
200ft (60m) Sandbag Bear Hug Carry
:45 Wall Sit (Unweighted)