WOD – Tue, Mar 17

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

1:00 Row + 1:00 Jump Rope

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

–

2 Sets

10 Pause Glute Bridges (2sec)

:30 Dead-Bug Alternating Heel Taps

:30 Alternating Bird-Dogs

8/8 Staggered Stance Single KB RDL

Specific Prep

2-3 Sets:

:30-:45 Row, Building Pace

5 Romanian Deadlifts

3 Hang Clean High Pulls

5 Hang Power Cleans

3 Seated Box Jumps, building to working height

:30 Jump Rope Practice

Barbell Prep and Primer

3 Sets:

3 Deadlifts + 2 Seated Box Jumps

Building to working Loads

Deadlift (Weightlifting Variable Reps & Sets)

Modifications:

Level 1: Every 3:00 x 5 Sets: 6-8 Reps as Romanian Deadlift or Traditional Deadlift with light to moderate loads + 3 Seated Position to Vertical Jump

Movement Limitations: Hex Bar Deadlift / Sumo Deadlift / Romanian Deadlift ( + 3 Seated Vertical Leaps )

“Central Intelligence” (Time)

For Time:

1k Row

30 Hang Power Cleans

100 Double Unders

Barbell: 155/105lb, 70/48kg
Score = Time

Goal: 7-11 minutes

Time Cap: 13 minutes

Primary Objective: Manage the barbell strategically across the 30 Hang Power Cleans. This is the make-or-break section of the workout and athletes who go unbroken too early will pay with forearm fatigue and trouble on the dubs.

Secondary Objective: Hold a strong, sustainable pace on the row without blowing up before the barbell. Row should feel like an 8/10 effort, so it’s strong but not all out.

[Central Intelligence: Level 2, Level 1, & Masters 55+] (Time)

Level 2

For Time:

1k Row

30 Hang Power Cleans

100 Double Unders

Barbell: 115/75lb, 52/34kg

—

Level 1

For Time:

750m Row

20 Hang Power Cleans

100 Single Unders

Barbell: 75/55lb, 34/25kg

—

Masters 55+

For Time:

1k Row

30 Hang Power Cleans

75 Double Unders

Barbell: 95/65lb, 43/30kg

[Central Intelligence: Competitor & Travel] (Time)

Competitor

For Time:

1k Row

30 Hang Power Cleans

150 Double Unders

Barbell: 185/125lb, 84/57kg

—

Travel / Hotel

For Time:

1000m Run

50 Dumbbell Hang Power Cleans

100 Double Unders

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

Mobility (Checkmark)

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

3 Sets:

:40 RKC Plank

:40 Sorenson Hold (Weighted)

:20/:20 Paloff Press Hold