WOD – Sun, Mar 8
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General
2 Sets:
12/9 Calorie Echo Bike
8/8 Single Arm Dumbbell Deadlift
6/6 Single Arm Dumbbell Hang Snatch
4 No Jump Burpees
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
Specific
2 Sets: @ Warm-Up Loads
3 Dual Dumbbell Burpee Deadlift
4 Dual Dumbbell Sumo Deadlifts
5 Dual Dumbbell Hang Muscle Snatch
2 Devils Press
3 Jumping Pull-Ups, Controlled Eccentric
Primer
Perform 1 Set @ Working Loads and Mods
3 Devils Press
4/3 Strict Pull-Ups
5/4 Calorie Echo Bike
“Dark Horse” (AMRAP – Rounds and Reps)
16:00 AMRAP
4 Devils Press
8/6 Strict Pull-Ups
14/10 Calorie Echo Bike
Dumbbells: 2×50/35lb (22.5/15kg)
Score = Rounds + Reps
Goal: 4-6 rounds
RPE: 8.5–9/10
Stimulus: Gymnastics Strength / Grip Endurance / Aerobic Capacity
Primary Objective: Manage the Devils Press as the anchor of each round, keeping the reps unbroken and control the dumbbell overhead to preserve grip and shoulder endurance across 16 minutes.
Secondary Objective: Hold strict pull-ups in consistent sets round to round. Avoid going to failure, breaking up early will help with compounding fatigue later in the workout.
[Dark Horse: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
16:00 AMRAP
4 Devils Press
8/6 Strict Pull-Ups
14/10 Calorie Echo Bike
Dumbbells: 2×35/25lb (15/11kg)
—
Level 1:
16:00 AMRAP
3 Devils Press
6/5 Banded Strict Pull-Ups
14/10 Calorie Echo Bike
Dumbbells: 2×25/15lb (11/7kg)
—
Masters 55+:
16:00 AMRAP
4 Devils Press
6/5 Strict Pull-Ups
12/9 Calorie Echo Bike
Dumbbells: 2×35/25lb (15/11kg)
[Dark Horse: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
16:00 AMRAP
4 Devils Press
6/4 Strict Chest to Bar Pull-Ups
14/10 Calorie Echo Bike
Dumbbells: 2×70/50lb (32/22.5kg)
—
Travel / Hotel:
16:00 AMRAP
4 Devils Press
8/6 Strict Push-Ups
200m Run or 1:00 Boke
Dumbbells: 2×50/35lb (22.5/15kg)
Bodybuilding Finisher (Checkmark)
4 Sets:
10 Dumbbell Chest Flys
10 Dumbbell Hex Press
Rest 30 sec
10 Ring Rows
10 Dumbbell Bicep Curls
Rest 30 sec
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