WOD – Sun, Mar 9
Announcements
CFER Spotify Public Workout Playlist
🔗 CFER Open 2025
- Add ONE song
- Initiative to grow the CFER workout playlists
- Testing for The Open 2025
- No guarantee your song will play (during your heat)
- But will try and pull some requested songs if they fit the beat/vibe/mix
- Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though
CrossFit East River – WOD
Warm-Up:
Mobility and Body Heat (4-6 minutes)
2:00 Cardio Choice
:30 second Puppy Dog Pose
:20/:20 Scorpion Stretch
1:00 Hang From Pull-Up Bar
–
General Movement Prep (6-8 minutes)
3 Sets
10 second Hollow Rock + 10 second Hollow Hold
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
4 Tempo Push-Ups (31×1)
20 second Sandbag Bear Hug Hold
Specific Movement Prep (4-5 minutes)
Go Over Gymnastics Complex and Scales, focusing on lat tension and compression through the midline
Move to working weights on the Sandbag and Carry for 50-100ft x 1-2 sets
Warm-Up Dumbbell Bench to Working Loads and tackle 2 sets of 3-4 reps
“I am the One Who Knocks” (AMRAP – Rounds and Reps)
16:00 AMRAP
1-2-3-4-5…
*Gymnastics Complex
100ft (30m) Sandbag Carry
8 Dumbbell Bench Press
Gymnastics Complex = 1 Strict Pull-Up + 1 Strict Toe to Bar
Sandbag = 100/70lb, 45/32kg
Dumbbells = 50/35lb, 22.5/15kg
—
Goal: 6-8 Rounds
Primary Objective: Progress as far as possible in the ascending gymnastics complex while maintaining consistent pacing throughout the 16:00 window.
Secondary Objective: Manage grip and core fatigue efficiently to sustain movement quality under increasing volume.
Stimulus: Grip and core endurance test with gymnastics and weighted carries.
Upper body pressing fatigue will accumulate from strict pull-ups and dumbbell bench press.
Sustained, moderate-intensity workout requiring smart pacing to avoid early burnout.
RPE (Rate of Perceived Exertion): 7-9/10
First 6-8 minutes: Feels controlled, but grip starts to fatigue.
Second half: Managing upper body fatigue becomes the primary challenge.
[I am the One Who Knocks: Levels] (AMRAP – Rounds and Reps)
Level 2:
16:00 AMRAP
1-2-3-4-5…
*Gymnastics Complex
100ft (30m) Sandbag Carry
8 Dumbbell Bench Press
Gymnastics Complex = 1 Strict Pull-Up + 1 Strict Toe to Bar
Sandbag = 80/60lb, 36/27kg
Dumbbells = 35/25lb, 15/12kg
—
Level 1:
16:00 AMRAP
1-2-3-4-5…
*Gymnastics Complex
100ft (30m) Sandbag Carry
8 Dumbbell Bench Press
Gymnastics Complex = 1 Strict Pull-Up + 1 Strict Toe to Bar
Sandbag = 60/40lb, 27/18kg
Dumbbells = 30/20lb, 14/9kg
—
Competitor / Rx+:
Day Off or As Prescribed
—
Masters 55+:
16:00 AMRAP
1-2-3-4-5…
*Gymnastics Complex
100ft (30m) Sandbag Carry
8 Dumbbell Bench Press
Gymnastics Complex = 1 Strict Pull-Up + 1 Strict Toe to Bar
Sandbag = 80/60lb, 36/27kg
Dumbbells = 35/25lb, 15/12kg
—
Big Class:
Plan to start athletes on different stations as well as sub out the Sandbag for some sort of odd object carry, which could even be a box carry.
-Or More Fun: Turn into a Partner WOD and do a Buddy Carry and Split Complete the reps evenly.
—
Travel / Hotel Gym:
16:00 AMRAP
1-2-3-4-5…
*Gymnastics Complex
100ft (30m) Odd Object Carry
8 Dumbbell Bench Press
Gymnastics Complex = 1 Strict Pull-Up + 1 Strict Toe to Bar
Dumbbells = 50/35lb, 22.5/15kg
Accessories (Checkmark)
4 Sets, For Quality:
10 Supine Grip Bent Over Barbell Rows
20 Reverse Barbell Curls
15-20 Dumbbell Skull Crushers
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations