WOD – Sat, Mar 21
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
2 Sets:
1:00 Row
10 Bend and Bows
10/10 Quaduped Thoracic Rotations
6 Inchworm to Hollow Hold
10 Cossack Squats
–
200/150m Row
5 Plate Ground to Overhead
:10 Overhead Plate Hold
10 Plate Hug Reverse Lunges
–
1-2 Sets
200/150m Row
5 Plate Ground to Overhead
6 Plate Overhead Walking Lunges
“The Rundown” (AMRAP – Rounds and Reps)
24:00 AMRAP (With a Partner)
2k Row (Split) / Partner Bear Hug Sandbag Hold
–
4 Rounds: Alternating Full Rounds with Partner
12 Plate Ground to Overhead
50ft (15m) Plate Overhead Walking Lunges
Plate: 45/25lb, 20/10kg
Sandbag: 150/100lb , 68/45kg
*Alternative to the Bag is Dual KB Front Rack Hold @ 2 x 53/35lb, 24/16kg
Score = Rounds + Reps
Goal: ~ 2 Rounds
RPE: 8/10, This is sustained effort, not a sprint
Stimulus: Partner Aerobic Conditioning / Muscular Endurance / Midline Stability
Primary Objective: Split the row efficiently and transition to the floor work without burning out your partner. Communicate the split before the clock starts with an even 250m split or 500m split to allow for enough time to hold pace while not burning out your partner on the bag.
Secondary Objective: Keep the sandbag hold honest during the row. The partner holding the bag needs to be holding the bag in order for each partner to be rowing. They shouldn’t be putting the bag down.
[The Rundown: Level 2, Level 1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2
24:00 AMRAP
2k Row (Split) / Partner Sandbag Hold
—
4 Rounds: Alternating
10 Plate Ground to Overhead
40ft (12.5m) Overhead Walking Lunges
Plate: 45/25lb, 20/10kg
Sandbag: 100/70lb, 45/32kg
—
Level 1
24:00 AMRAP
1k Row (Split) / Partner Plank Hold
—
4 Rounds: Alternating
10 Plate Ground to Overhead
25ft (7.5m) Overhead Walking Lunges
Plate: 25/15lb, 10/5kg
Sandbag: 70/50lb, 32/22.5kg or sub goblet front rack hold
—
Masters 55+
24:00 AMRAP
1.5k Row (Split) / Partner Sandbag Hold
—
4 Rounds: Alternating
10 Plate Ground to Overhead
40ft (12.5m) Overhead Walking Lunges
Plate: 45/25lb, 20/10kg
Sandbag: 100/70lb, 45/32kg
[The Rundown: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor
24:00 AMRAP
2k Row (Split) / Partner Sandbag Hold
—
4 Rounds: Alternating
10 Dual Dumbbell Ground to Overhead
50ft (15m) Dual Dumbbell Overhead Walking Lunge
Dumbbells: 2 x 35/25lb, 15/12kg
Sandbag: 200/150lb, 90/68kg
—
Travel/Hotel: Solo
24:00 AMRAP
400m Run
—
4 Rounds: Alternating
10 Alt Dumbbell Snatch
16 Single Arm Overhead Lunges
Dumbbell: 1 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:
6/6 Crossover Box Step-Down (30×1 Tempo)
100ft (30m) Reverse Sled Drag , For Load @ smooth and controlled pace