WOD – Mon, Mar 9
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up
1-2 Sets
1:00 Cardio of Choice
10 Bootstrap Squats
10 Banded Good Mornings
:20/:20 Samson Stretch
:15 Extended Plank Hold
10 Glute Bridges
Specific Barbell Prep / Empty to Light Barbell
2-3 Reps Each:
Tempo Squat (:03 descent, :01 pause in the hole)
Paused Back Squat (pause at the bottom)
Then build to a moderate warm-up load and complete:
5 Reps @ 50% of 5RM
3 Reps @ 60% of 5RM
2-3 Reps @ 70% of 5RM
Athletes should arrive at Set 1 of the Back Squat feeling warm, confident, and positioned well.
Specific Primer / After Back Squat
2 Controlled Sets: building to working loads
7/5 Calorie Row
4 Dual Dumbbell Thrusters
4 Bar Facing Burpees
4 Deadlifts
Working loads confirmed. Use this to dial in transitions, breathing patterns, and movement feel before the clock starts on “Redline.”
Back Squat (Weightlifting Variable Reps & Sets)
Goal: Strong, quality reps across all three sets with load increasing each set. Set 3 at 90% should feel heavy but controlled. The 3:00 window is intentional, athletes should be ready and focused before each set, not still recovering when the clock hits.
Level 1: 9-7-5 Keeping all sets @ 6-7 RPE with quality rep focus and some in the tank.
Travel/Hotel: Dual Dumbbell Goblet Squat or Dual Dumbbell Front Squat for 15-12-9 reps at a challenging and consistent loading across all three sets.
Modifications and Adjustments
– Move to a Box Squat to limit range of motion for athletes dealing with knee discomfort or lower back sensitivity under load.
– Adjust to Split Squats or Reverse Lunges for athletes specifically dealing with SI joint dysfunction where bilateral loading creates pain or instability.
– Adjust to Hip Thrusts if both alternatives still create issues, prioritizing posterior chain loading without spinal compression.
“Redline” (8 Rounds for time)
Every 1:30 x 8 Sets, Alternating Stations (4 Sets @ Each)
Station 1:
12/9 Calorie Row
9 Dual Dumbbell Thrusters
Station 2:
12 Bar Facing Burpees
9 Deadlift
Dumbbell: 2 x 50/35lb, 22.5/15kg
Barbell: 185/125lb, 84/57kg
Score = Sum Total Interval Time
Goal: Each station completed in :55–1:15 | Consistent splits across all 8 sets
RPE: 8.5–9/10
Stimulus: Aerobic Power / Lactate Threshold
Primary Objective: Hold consistent interval times from round 1 through round 8. This workout rewards pacing discipline, not an early sprint.
Secondary Objective: Manage the transition inside each station. The row-to-thruster and burpee-to-deadlift transitions are where time is lost. Keep movement sharp and deliberate.
[Redline: Level 2, Lever 1, & Masters 55+] (8 Rounds for time)
Level 2
Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)
Station 1:
12/9 Calorie Row
9 Dual Dumbbell Thrusters
Station 2:
12 Bar Facing Burpees
9 Deadlifts
Dumbbells: 2 x 35/25lb (16/12kg)
Barbell: 135/95lb (61/43kg)
—
Level 1
Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)
Station 1:
9/6 Calorie Row
7 Dual Dumbbell Thrusters
Station 2:
9 Bar Facing Burpees
9 Deadlifts
Dumbbells: 2 x 25/15lb (12/7kg)
Barbell: 95/65lb (43/30kg)
—
Masters 55+
Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)
Station 1:
9/6 Calorie Row
9 Dual Dumbbell Thrusters
Station 2:
12 Bar Facing Burpees
9 Deadlifts
Dumbbells: 2 x 30/20lb, (14/9kg)
Barbell: 135/95lb (61/43kg)
[Redline: Competitor & Travel] (8 Rounds for time)
Competitor
Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)
Station 1:
15/12 Calorie Row
9 Dual Dumbbell Thrusters
Station 2:
12 Bar Facing Burpees
9 Deadlifts
Dumbbells: 2 x 60/40lb (27.5/18kg)
Barbell: 225/155lb (102/70kg)
—
Travel/Hotel
Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)
Station 1:
200m Run
9 Dual Dumbbell Thrusters
Station 2:
12 Lateral Burpees Over Dumbbells
9 Dual Dumbbell Deadlifts
Dumbbells: 2 x 50/35lb (22.5/15kg)
Mobility (Checkmark)
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12 Ring Hamstring Curls
:35 Weighted Sorenson Hold
100ft (30m) Reverse Sled Drag