WOD – Mon, Mar 30

March 25, 2026Uncategorized

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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

–

3 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

8/8 S taggered Stance Single KB RDL

Specific Prep

2 Sets: Add Loads so bar is off floor on set 2

5 Romanian Deadlifts / Deadlifts

3 Hang Clean High Pulls

3 Position Power Clean (High Hang + Hang + Low Hang)

5 Box Jumps

1-2 Seated Broad Jump

Specific Barbell Prep

3 Sets:

3 Deadlifts + Seated Double Broad Jump

Deadlift (Weightlifting Variable Reps & Sets)

Starting @ 70% on Set 1 (5 Reps), and increasing by feel to a heavier triple at around an 8/10 RPE on Set 5. This should be roughly 5% heavier than the progression we tackled 2 weeks ago

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 )

“Shrek” (Time)

For Time

1-2-3-4-5-4-3-2-1

Power Cleans

5 Box Jumps

Barbell: 185/125lb, 84/57kg

Box Height: 30/24in
Goal: 5-7 min

Time Cap: 8 min

Stimulus: Power / Barbell Cycling

RPE: 9/10

Primary Objective: Maintain clean mechanics through the top of the pyramid and protect quality on the way back down.

Secondary Objective: Quality Box Jumps and Steady Pace

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

Level 2

Barbell: 155/105lb (70/48kg)

—

Level 1

For Time

1-2-3-4-5-4-3-2-1

Power Cleans

5 Box Step-Ups

Barbell: 75% of 1RM

Box Height: 24/20in

—

Masters 55+

Barbell: 135/95lb (61/43kg)

[Shrek: Competitor & Travel] (Time)

Competitor

Barbell: 225/155lb (102/70kg)

Box Height: 30/24in

—

Travel/Hotel

For Time

2-4-6-8-10-8-6-4-2

Dumbbell Power Cleans

10 Bench Jumps

Dumbbell: 50/35lb (22.5/15kg)

Mobility (Checkmark)

PRVN Mobility #3

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

4 Sets:

:45 RKC Plank

:45 Sorenson Hold (Weighted)

:30/:30 Paloff Press Hold

Progressing this for better midline stability and control with added time and the option of an additional 4th set.