WOD – Sat, Mar 28
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
400m Run
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2 Sets
10 Alt Scropions
20 Bear Plank Shoulder Taps
5/5 Single Arm Kettlebell Sumo Deadlifts
:10 Hollow Hold
10 Alternating V-Ups
:20/:20 Side Plank
Specific Prep
6 Push-Ups
8 Russian Kettlebell Swings + 8 American Kettlebell Swings
8 Bar Kip Swings
6 Knee Raises
4 Kipping Knees to Chest
6 Push-Ups
4/4 Kettlebell Snatch
4-6 Toes to Bar Progression Building to Toes to Bar (Toes to Target / Alt Toes to Target / Knees to Elbows)
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Last minute touches and getting to working loads on the
“Monopoly” (Time)
For Time | With a Partner
400m Run (Carrying Kettlebell)
50 Deficit Push-Ups
50 Kettlebell Snatches
50 Toes to Bar
100 Push-Ups
100 American Kettlebell Swings
100 Abmat Sit-Ups
400m Run (Carrying Kettlebell)
Run: Both partners run together. 1 partner carries the kettlebell, switch at any time.
All movements: 1 partner works, 1 partner holds a plank. Switch as needed.
Kettlebell: 53/35lb (24/16kg)
Deficit Push-Ups: 45/25lb, 20/10kg plates
Goal: 20-25 minutes
Time Cap: 30 minutes
RPE: 7-8/10
Stimulus: Muscular Endurance / Aerobic Capacity / Partner Strategy
Primary Objective: Manage the plank hold as the working currency of this workout. The partner in plank is not resting — they are working. Smart breaks and timed switches protect both athletes from hitting failure on the plank will keep the work rate high throughout.
Secondary Objective: Move efficiently through all movements and keep consistent sets on each movement throughout.
[Monopoly: Level 2, Level 1, Master 55+] (Time)
Level 2
Kettlebell: 44/26lb (20/12kg)
Deficit Push-Ups: 45/25lb Plates
—
Level 1
For Time | With a Partner
400m Run (Carrying Kettlebell)
40 Push-Ups
40 American Kettlebell Swings
40 Hanging Knee Raises
80 Push-Ups
80 Russian Kettlebell Swings
80 Abmat Sit-Ups
400m Run (Carrying Kettlebell)
Kettlebell: 35/18lb (16/8kg)
—
Masters 55+
For Time | With a Partner
400m Run (Carrying Kettlebell)
50 Push-Ups
50 Kettlebell Snatches
50 Toes to Bar
80 Push-Ups
80 American Kettlebell Swings
80 AbMat Sit-Ups
400m Run (Carrying Kettlebell)
Kettlebell: 44/26lb (20/12kg)
[WOD: Competitor & Travel] (Time)
Competitor
For Time | With a Partner
400m Run (Carrying Kettlebell)
50 Deficit Push-Ups
50 Kettlebell Snatches
50 Toes to Bar
100 Push-Ups
100 American Kettlebell Swings
100 AbMat Sit-Ups
400m Run (Carrying Kettlebell)
Kettlebell: 70/53lb (32/24kg)
Deficit Push-Ups: 45/25lb, 20/10kg plates
—
Travel/Hotel
For Time | Solo
400m Run (Carrying Dumbbell)
30 Deficit Push-Ups (off dumbbells)
30 Alternating Dumbbell Snatches
30 V-Ups
50 Push-Ups
50 Alternating Dumbbell Snatchs
50 Sit-Ups
400m Run (Carrying Dumbbell)
1st Snatches, Dumbbell: 1 x 50/35lb (22.5/12kg)
2nd Snatches, Dumbbell: 1 x 35/25lb (12/7kg)
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
Optional Accessories (Checkmark)
For Quality
4 Sets:
10 Ring Face Pulls
10 Ring V-Outs
:30 Wall Facing Handstand Hold