WOD – Tue, Mar 24
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2:00 Row
–
2 Sets
10 Alternating Scorpions
10 Plank Shoulder Taps
10 Deep Lunge Mountain Climbers
:10 Hollow Hold
10 V-Ups
Specific Prep
Go over Bench Press and GHD Sit-Ups Technique and Progressions
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8/6 Calorie Row
8 Empty Barbell Bench Press
8 GHD Sit-Ups (Short Range of Motion)
4 Burpees to Target
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8/6 Calorie Row
6 Barbell Bench Press @ 40-50%
8 GHD Sit-Ups (Increased Range of Motion)
3 Burpees to Target
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8/6 Calorie Row
4 Empty Barbell Bench Press 50-60%
8 GHD Sit-Ups (Full Range of Motion)
2 Burpees to Target
“House of Cards” (16 Rounds for time)
20:00 EMOM
minute 1: 15/12 Calorie Row
minute 2: 10 Bench Press
minute 3: 15 GHD Sit-Ups
minute 4: 10 Burpees to Target
minute 5: Rest
Bench Press @ 60% of 1RM
Burpee Target: Out of Reach
Goal: All four working minutes completed with :10-:15 to spare | Consistent output across all 4 rounds
RPE: 7.5-8/10
Stimulus: Aerobic Capacity / Upper Body Pressing Endurance
Primary Objective: Protect the bench press across all 4 rounds. At 60% the load should be manageable and unbroken every minute — if athletes are grinding reps or missing the window, the load is too heavy.
Secondary Objective: Use the rest minute. A full minute of intentional recovery is built into this EMOM for a reason. Athletes should breathe down, shake out, and arrive at the row ready to move, not still recovering from the burpees.
[House of Cards: Level 2, Level 1, Master 55+] (16 Rounds for time)
Level 2
20:00 EMOM
Minute 1: 12/9 Calorie Row
Minute 2: 10 Bench Press
Minute 3: 15 GHD Sit-Ups
Minute 4: 8 Burpees to Target
Minute 5: Rest
Bench Press @ 60% of 1RM
Burpee Target: Out of Reach
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Level 1
20:00 EMOM
Minute 1: 10/7 Calorie Row
Minute 2: 10 Bench Press
Minute 3: 15 Abmat Sit-Ups
Minute 4: 8 Burpees
Minute 5: Rest
Bench Press @ 60% of 1RM
—
Masters 55+
20:00 EMOM
Minute 1: 12/9 Calorie Row
Minute 2: 10 Bench Press
Minute 3: 12 GHD Sit-Ups
Minute 4: 8 Burpees to Target
Minute 5: Rest
Bench Press: 60% of 1RM
Burpee Target: Out of Reach
[House of Cards: Competitor & Travel] (16 Rounds for time)
Competitor
20:00 EMOM
Minute 1: 18/14 Calorie Row
Minute 2: 10 Bench Press
Minute 3: 18 GHD Sit-Ups
Minute 4: 10 Burpees to Target
Minute 5: Rest
Bench Press @ 60% of 1RM
Burpee Target: 4-6 in out of reach
—
Travel/Hotel
20:00 EMOM
Minute 1: 200m Run
Minute 2: 10 Dual Dumbbell Bench Press
Minute 3: 15 Abmat Sit-Ups
Minute 4: 10 Burpees
Minute 5: Rest
Dumbbells: 2 x 50/35lb (22.5/12kg)
Accessories (Checkmark)
For Quality
3 Sets:
10/10 Half Kneeling Paloff Press with Rotation
20 Renegade Row
10 Dumbbell Rolling Tricep Extensions
Rotational Work + bodybuilding
Mobility (Checkmark)
PRVN Mobility #5
1:00 Elevated Prayer Stretch
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch