WOD – Sat, May 30

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

10 Alternating Arm Swings

10 Torso Rotations

10 Bootstrap Squats

10 Up Dog to Down Dog

5/5 Worlds Greatest Stretch

:30/:30 Active Pigeon Pose

–

Partner Rowing Golf

Row to 1000m in pairs switching partners every 100m. The goal of the game is to stop rowing between 75-85m to the 100m mark for each 100m – 200m – 300m and so on. If you are either over or under meters at each round 100m mark, both partners must complete that amount of burpees before switching to complete the next 100m.

Primer (Checkmark)

2 Rounds at Working Pace:

12/9 Calorie Row

6 Burpees to Plate

12 Lateral Plate Hops

18m Overhead Plate Carry

Each partner completes in a waterfall fashion. Use this to confirm plate load, carry distance, and row pacing feel before “Radar Love” begins.

“Radar Love” (AMRAP – Reps)

24:00 AMRAP with a Partner:

Station 1: AMRAP Calorie Row

Station 2:

10 Burpees to Plate (Facing)

20 Lateral Plate Hops

30m Plate Overhead Carry

Athletes switch when the athlete on Station 2 completes the prescribed work.

Plate Load: 45/35lb, 20/15kg
The rower is a continuous tally of calories. 1 Calorie = 1 Rep.

Primary Objective: Complete each round of Burpees, Lateral Plate Hops, and Overhead Carry on Station 2 in under 2:00, protecting the rower’s opportunity to accumulate calories on every rotation.

Secondary Objective: Sustain 25/20 Calories per row rotation throughout the full 24 minutes, establishing pace immediately off the switch rather than easing into each interval.

[Radar Love: Level 2, Level 1, & Masters 55+] (AMRAP – Reps)

Level 2:

24:00 AMRAP with a Partner:

Station 1: AMRAP Calorie Row

Station 2:

8 Burpees to Plate (Facing)

16 Lateral Plate Hops

20m Plate Overhead Carry

Plate Load: 35/25lb, 15/10kg

Level 1:

24:00 AMRAP with a Partner:

Station 1: AMRAP Calorie Row

Station 2:

6 Burpees to Plate (Facing)

16 Lateral Plate Hops

20m Plate Carry (Front Rack or Bear Hug)

Plate Load: Light, athlete-appropriate load

Masters 55+:

24:00 AMRAP with a Partner:

Station 1: AMRAP Calorie Row

Station 2:

8 Burpees To Plate (Facing)

16 Lateral Plate Hops

20m Plate Overhead Carry

Plate Load: 35/25lb, 15/10kg

[Radar Love: Competitor & Travel] (AMRAP – Reps)

Competitor:

24:00 AMRAP with a Partner:

Station 1: AMRAP Calorie Row

Station 2:

10 Burpees Over Plate (Facing, All the Way Over)

20 Lateral Plate Hops

30m Plate Overhead Carry

Plate Load: 45/35lb, 20/15kg

Goal: 800+ Reps. Station 2 rounds under 1:45 and 25/20 Cals per row rotation.

Hotel Gym / Travel:

24:00 AMRAP with a Partner:

Station 1: AMRAP Calorie Bike or :40 Max Cal Ski Erg

Station 2:

10 Burpees Over Plate or Dumbbell

20 Lateral Dumbbell Hops

30m Dumbbell Overhead Carry (single or double)

Accessory Finisher (Checkmark)

For Quality:

4 Sets:

10 V-Ups

10 Hollow Rocks

:20/:20 Single Arm Weighted Plank

:20/:20 Side Star Plank

PRVN Reset (Checkmark)

For Quality:

4 Sets

4 Reverse Nordics “w/ :10s eccentric

:30 Hip Internal Rotation Stretch / side

:30 Relaxed Deep Squat (supported)

4 Scorpion Stretch

w/ :05s holds

Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Notes:

Reverse Nordics

• Tall posture, ribs stacked

• Light glute engagement

• Assist with bands if needed

Hip Internal

• Sit tall

• Actively pull into range

• Breathe into back of hip

Relaxed Squat

• Use rig/post

• Chest tall, hips sink

• Slow breaths

Scorpion

• Rotate through mid-back

• Smooth reps

• No forcing