WOD – Sat, May 2
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice (bike, row, or run — get the legs warm)
12 Box Step-Ups (alternating, controlled)
6 Box Jumps
12 Knee Hug + Lunge and Twist
20 Glute Bridges
10 Good Mornings (empty barbell)
2 Sets
8/8 Single Leg Romanian Deadlift (empty barbell)
5 Box Jump Overs
10 American Kettlebell Swings (Warm-Up Loads)
Specific Echo Bike and Kettlebell Swing Prep
Set 1 — :20 Echo Bike @ hard effort followed by 8 American KBS with an empty or light kettlebell
Set 2 — :25 Echo Bike at target effort followed by 6 box jump overs at working height
Set 3 — :30 Echo Bike at working pace followed by 5 American KBS at working weight and 3 box jump overs at working height
Primer
2 Sets:
:30 Echo Bike at target calorie pace — athlete confirms they can hit 20/14 in 45-60 seconds
8 American Kettlebell Swings at working weight
5 Box Jump Overs at working height
Use this to confirm bike pacing, kettlebell load, and box standard before Team of 3 begins.
“Fire Pit” (AMRAP – Reps)
20:00 AMRAP
For Reps — Teams of 3
Athlete 1: 20/14 Calorie Echo Bike
Athletes 2 and 3: AMRAP of the following ladder
10-20-30-40…
American Kettlebell Swings
Box Jump Overs
(Complete 10 KBS and 10 BJO, then 20 KBS and 20 BJO, then 30, and so on. Athlete 1 rotates to the floor when calories are complete and the next floor athlete moves to the bike.)
Kettlebell: 53/35lb, 24/16kg
Box Height: 24/20in
Score = Total Reps Completed
Goals: 540-570 reps (Male/Male), 470-500 reps (Female/Female)
Stimulus: Team Conditioning
RPE: 7.5/10
Primary Objective: Maximize team rep accumulation through consistent bike rotation and smart floor splitting — the team that transitions cleanly and keeps moving without long breaks will finish highest.
Secondary Objective: Maintain sound movement standards under fatigue — kettlebell lockout and active hip extension on the box jump over both deteriorate late; coaches should watch these closely as the ladder climbs.
[Fire Pit: Level 2, Level 1, & Masters 55+] (AMRAP – Reps)
Level 2:
American KBS at 44/26lb (20/12kg)
Box Jump Over at 24/20in
Echo Bike 18/13 calories
—
Level 1:
Russian KBS at 35/18lb, (16/8kg)
Step-overs 24/20in
Echo Bike 15/11 calories
—
Masters 55+:
Russian KBS at 44/26lb (20/12kg)
Box Jump Overs / Step-Overs allowed 24/20in
Echo Bike 16/12 Calories
[Fire Pit: Competitor & Travel] (AMRAP – Reps)
Competitor:
Kettlebell: 70/53lb, (32/24kg)
Box Height: 24/20in
Echo Bike 25/18 Calories
—
Hotel Gym / Travel: Solo
20:00 AMRAP
1:00 Machine @ Hard Effort
10-20-30-40..
Dual Dumbbell Hang Muscle-Snatch
Bench Jump Overs
Dumbbells : 2 x 25/15lb, 12/7kg
Bench: 18in
PRVN Reset (Checkmark)
For Quality: 3 Sets
6/side 90/90 Active Hip Rotation (3 sec hold each direction)
:45/side Supine Hamstring Stretch (strap or towel)
6/side Sciatic Nerve Floss
Intent: Decompress the posterior chain and restore hamstring length and neural mobility after heavy hinge or sprint work.
Optional Accessories (Checkmark)
4 Sets:
For Quality
50ft (15m) Sled Push
12 Ring Hamstring Curls
:30 Weighted Sorenson Hold
Rest as needed