WOD – Wed, Aug 12

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CrossFit East River – WOD

Warm-Up Flow (No Measure)

General Warm-Up

2-3 x

1:00 Cardio Choice

8 Walking Inchworm to Hollow

8/8 Dual Kettlebell Staggered Stance Romanian Deadlift

8 Russian Kettlebell Swings

12 Alternating Ice Skater Hops

Specific Warm-Up

5 Empty Barbell Sumo Deadlift

3 Sumo Deadlift @ light loads

3 Sumo Deadlift @ moderate loads

3 Sumo Deadlift @ 5-10% below working weight

Sumo Deadlift (Every 3:00 x 5 Sets
5 Sumo Deadlifts)

Load is the same across all five sets. Athletes should select a weight they are confident they can execute with quality mechanics for every rep of every set, targeting 5-20lb (2.5-10kg) over our original testing max. This is not a build-to-heavy structure; it is a consistency and positional endurance test that accumulates over the cycle. The sumo deadlift has not been a focus in our recent programming, and it is a valuable tool for athletes looking to engage the hips more aggressively, emphasize glute drive, and operate in a slightly more upright torso position than a conventional pull.

Modifications:

Level 1: Every 3:00 x 5 Sets, 5 Sumo Deadlifts at a light-to-moderate load that allows full positional control; prioritize stance mechanics, hip hinge, and a clean lockout over adding weight

Hotel Gym / Travel: Every 3:00 x 5 Sets, 8 Dual Dumbbell Sumo Romanian Deadlifts or Single Leg Romanian Deadlifts, building to a moderate working load across the sets

Primer (No Measure)

2 Sets:

8/6 Calorie Echo Bike (building effort)

8 American Kettlebell Swings at working load

5 Box Jumps at working height

25/25ft (7.5/7.5m) Single Arm Overhead Carry at working load

Use this to confirm Echo Bike output, kettlebell load, box height, and overhead carry mechanics before “Bases Loaded” begins.

“Bases Loaded” (AMRAP – Rounds)

16:00 EMOM

Minute 1: 13/10 Calorie Echo Bike

Minute 2: 16 American Kettlebell Swings

Minute 3: 16 Box Jumps

Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry

Kettlebell: 53/35lb (24/16kg) (Same load for KBS and OH Carry)

Box: 24/20in
Score = Successful Rounds Completed

Goals: Complete All 4 Rounds (16 Minutes) Successfully

Stimulus: Posterior Chain / Stability and Control

RPE: 7/10

Secondary Objective: Maintain a consistent, repeatable pace on the Echo Bike across all four rounds without spiking effort early.

[Bases Loaded: Levels] (AMRAP – Rounds)

Level 2:

16:00 EMOM

Minute 1: 10/8 Calorie Echo Bike

Minute 2: 14 American Kettlebell Swings

Minute 3: 14 Box Jumps

Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry

Kettlebell: 44/26lb (20/12kg)

Box: 24/20in

Level 1:

16:00 EMOM

Minute 1: 8/6 Calorie Echo Bike or 10/8 Calorie Row

Minute 2: 12 Russian Kettlebell Swings

Minute 3: 12 Box Step-Ups

Minute 4: 50/50ft (15/15m) Farmer Carry or Single Arm Carry at athlete-appropriate load

Kettlebell: 35/26lb (16/12kg)

Box: 20in

Masters 55+:

16:00 EMOM

Minute 1: 10/8 Calorie Echo Bike

Minute 2: 14 American Kettlebell Swings

Minute 3: 14 Box Jumps or Box Step-Ups

Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry

Kettlebell: 44/26lb (20/12kg)

Box: 20in
Competitor:

16:00 EMOM

Minute 1: 15/12 Calorie Echo Bike

Minute 2: 16 American Kettlebell Swings

Minute 3: 16 Box Jumps

Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry

Kettlebell: 70/53lb (32/24kg)

Box: 24/20in

Hotel Gym / Travel:

16:00 EMOM

Minute 1: 1:00 Max Effort Bike or 200m Run

Minute 2: 16 American or Russian Kettlebell Swings

Minute 3: 16 Box Jumps or Broad Jumps

Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry or Suitcase Carry

Kettlebell or Dumbbell: 53/35lb (24/16kg)

Box: 24/20in if available

PRVN Reset (No Measure)

For Completion:

12:00 AMRAP

:20/:20 Couch Stretch

5 Nordic Squats

:30 Childs Pose

5/5 Bird Dogs

:20/:20 Iron Cross

Optional Accessories (Checkmark)

For Quality:

4 Sets:

12 Ring Hamstring Curls

15 Banded Face Pulls

:30 Weighted Sorenson Hold