WOD – Mon, Mar 23

March 18, 2026Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

400m Run

:30/:30 Samson Stretch and Lunge

:30/:30 Active Pigeon Pose

10/10 Single Leg Glute Bridges

:30 Glute Bridge Hold

–

10 Bootstrap Squats

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

10m A-Skips + 10m B-Skips

10/10m Running Heel Pulls

Specific Prep and Primer

10 Empty Barbell Back Squats

5 Squat Jumps

10 Medball Step-Overs

–

8 Back Squats @ 40-50%

3 Broad Jumps, Moderate effort / distance

8 Medball Box Step-Overs

–

6 Back Squats @ 50-55%

3 Broad Jumps, Moderate effort / distance

6 Medball Box Step-Overs

Back Squat (Weightlifting Variable Reps & Sets)

Modifications:

Box Squat : For Knee Issues and or Back Issues

Bulgarian Split Squat: For Lower Back / SI Joint Limitations

Sub Squat Jumps for Broad Jumps

Level 1:

Every 3:00 x 4 Sets

6-8 Back Squats @ 6-7 RPE

+

3 Squat Squats

“King Me” (Time)

For Time

400m Run

80 Air Squats

800m Run

40 Medball Box Step-Overs

400m Run

80 Air Squats

200m Run

Medball: 20/14lb (9/6kg)

Box: 24/20in
Score = Total Time

Goal: 16:00-20:00

Time Cap: 20:00

Stimulus: Aerobic Endurance / Lower Body Muscular Endurance

RPE: 8-8.5/10

Primary Objective: Manage the running pace across all four efforts. The 800m is the centerpiece of this workout, athletes who run it too hard will arrive at the box step-overs in a bad spot and feel the back half of the chipper in their legs.

Secondary Objective: Protect the air squat mechanics under fatigue. With 160 total reps split across two sets, the focus will be on consistent depth, braced midline, and steady breathing on every rep.

[King Me: Level 2, Level 1, Master 55+] (Time)

Level 2

For Time

400m Run

60 Air Squats

800m Run

30 Medball Box Step-Overs

400m Run

60 Air Squats

200m Run

Medball: 20/14lb (9/6kg)

Box: 24/20in

—

Level 1

For Time

200m Run

60 Air Squats

400m Run

30 Medball Box Step-Overs

400m Run

60 Air Squats

200m Run

Medball: 14/10lb (6/4kg)

Box: 20/16in

—

Masters 55+

For Time

400m Run

60 Air Squats

800m Run

30 Medball Box Step-Overs

400m Run

60 Air Squats

200m Run

Medball: 14/10lb (6/4kg)

Box: 24/20in

[WOD: Competitor & Travel] (Time)

Competitor

For Time

400m Run

80 Air Squats

800m Run

40 Medball Box Step-Overs

400m Run

80 Air Squats

200m Run

Medball: 30/20in

Box: 24/20in

—

Travel/Hotel

For Time

400m Run

80 Air Squats

800m Run

40 Dumbbell Bench Step-Overs

400m Run

80 Air Squats

200m Run

Dumbbell: 1 x 35/25lb (16/12kg)

Box or Bench: 24/20in

Mobility (Checkmark)

PRVN Mobility #8

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

3 Sets

15/15 Banded Terminal Knee Extensions

10/10 Single Leg Barbell Hip Thrust

–

3 Sets:

:15/:15 Side Star Plank

:15/:15 Copenhagen Plank