WOD – Mon, Feb 9
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2:00 Cardio Choice
–
2 Sets For Quality
10 Alternating Goblet Cossack Squats
5/5 Goblet Reverse Lunges
15 Banded Pull Aparts
10 Dead-Bugs
10 Bird-Dogs
Specific Prep
2 Sets:
10 Goblet Squats
2 x 25/25ft Lateral Shuttle
10 Bar Kip Swings
5 Strict Knee Raises
–
Barbell Prep and Loading
5 Empty Barbell Back Squats
3 Reps @ 40-45%
3 Reps @ 50-55%
Then add starting loads on the bar
Workout Primer after Back Squats
1-2 Sets
6 Goblet Squats @ Working Loads
4 Shuttle Runs
6 Toes to Bar /Atl Toes to Bar / Toes to Target / Kipping Knees to Chest or Knee Raises
Back Squat (Weightlifting Variable Reps & Sets)
Modifications and Adjustments:
– Move to a Box Squat to limit knee and back pain
– Adjust to Split Squats or Reverse Lunges for those specifically dealing with SI joint disfunction
– Can adjust to Hip Thrusts if both alternatives still create issues
“Toxic Love” (AMRAP – Rounds and Reps)
10:00 AMRAP
3-6-9-12… Goblet Squats
6 Shuttle Runs
12 Toes to Bar
Goblet Squat: Dumbbell 50/35lb, 22.5/15kg
Shuttle Run = 25/25ft (7.5/7.5m)
Score = Rounds + Reps
Goal: 5+ rounds
Stimulus: Leg stamina and midline fatigue
RPE: 8–8.5/10
Primary Objective: Keep goblet squats unbroken through the early and mid rounds
Secondary Objective: Complete toes-to-bar in efficient, repeatable sets without grip failure
[Toxic Love: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
10:00 AMRAP
3-6-9-12… Goblet Squats
6 Shuttle Runs
12 Alt Toes to Bar
Goblet Squat: Dumbbell 35/25lb, 15/12kg
—
Level 1:
10:00 AMRAP
3-6-9-12… Goblet Squats
4 Shuttle Runs
12 Kipping Knees to Chest
Goblet Squat: Dumbbell 25/15lb, 12/7kg
—
Masters 55+:
10:00 AMRAP
3-6-9-12… Goblet Squats
6 Shuttle Runs
9 Toes to Bar
Goblet Squat: Dumbbell 35/25lb, 15/12kg
[Toxic Love: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
10:00 AMRAP
3-6-9-12… Goblet Squats
6 Shuttle Runs
15 Toes to Bar
Goblet Squat: Dumbbell 70/50lb, 32/22.5kg
—
Travel / Hotel:
10:00 AMRAP
3-6-9-12… Goblet Squats
6 Shuttle Runs or :45 Hard Treadmill Run
12 V-Ups
Goblet Squat: Dumbbell 50/35lb, 22.5/15kg
Mobility (Checkmark)
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
Optional Accessories (Checkmark)
3 Sets:
10/10 Half Kneeling Paloff Press with Rotation
15 Hollow Rocks
10 Reverse Nordic Curls