WOD – Sun, Mar 16
CrossFit East River – WOD
Warm-Up:
General Warm-Up (8-10 minutes)
3 Sets: For Quality
10/10 Staggered Stance Dual Dumbbell Romanian Deadlift
8 Inchworm Push-Ups
20 Alternating Plank Shoulder Taps
:20 second Wall Support Handstand Hold
:15/:15 Single Arm Dead-Hang (or :30 both hands on bar for athletes that can’t single arm hang)
–
Specific Prep (5-7 minutes)
Talk over points of performance for the Romanian Deadlift and Single Arm Strict Press then get to working loads.
Strength Superset (6 Rounds for weight)
12:00 EMOM
minute 1: 10 Barbell Romanian Deadlifts
minute 2: 10/10 Single Arm Dumbbell Strict Press
—
Perform both movements @ 21×1 Tempo
This means 2 count on the eccentric, 1 count pause, fast concentric, and a 1 second pause
Look to have the Romanian Deadlifts at around 40-50% of 1RM Deadlift and choose a challenging unbroken Dumbbell for the Dumbbell Press.
“Gotham Grinder” (4 Rounds for reps)
4 Sets: For Max Reps
2:30 AMRAP
12/9 Dumbbell Deficit Push-Ups
16 Renegade Rows
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
– Max Strict Pull-Ups in Remaining Time
Rest 1:30 b/t sets
Single Arm Kettlebell Overhead Carry: 53/35lb, 24/16kg
Dumbbells: 50/35lb, 22.5/15kg
—
Goal: Complete 10/7+ Strict Pull-Ups Each Set
Primary Objective:
Maintain steady pacing through push-ups, renegade rows, and carries.
Maximize strict pull-up reps in the remaining time each set.
Secondary Objective:
Avoid excessive early burnout—keep pressing and pulling movements controlled.
Manage grip and shoulder fatigue for consistent output across all 4 rounds.
Stimulus:
Upper-body muscular endurance & strict pulling stamina.
Grip, core, and overhead stability tested through Renegade Rows & Overhead Carry.
Short burst, max effort format with fatigue accumulation over 4 rounds.
RPE (Rate of Perceived Exertion): 7/10
[Gotham Grinder: Levels] (4 Rounds for reps)
Level 2:
4 Sets: For Max Reps
2:30 AMRAP
12/9 Push-Ups
16 Renegade Rows
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
– Max Strict Pull-Ups in Remaining Time
Rest 1:30 b/t sets
Single Arm Kettlebell Overhead Carry: 35/26lb, 15/12kg
Dumbbells: 35/25lb, 15/12kg
—
Level 1:
4 Sets: For Max Reps
2:30 AMRAP
12/9 Elevated Push-Ups
16 Renegade Rows
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
– Max Strict Pull-Ups in Remaining Time
Rest 1:30 b/t sets
Single Arm Kettlebell Overhead Carry: 26/18lb, 12/8kg
Dumbbells: 35/25lb, 15/12kg
—
Competitor / Rx+:
Day Off
—
Masters 55+:
4 Sets: For Max Reps
2:30 AMRAP
12/9 Push-Ups
16 Renegade Rows
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
– Max Strict Pull-Ups in Remaining Time
Rest 1:30 b/t sets
Single Arm Kettlebell Overhead Carry: 35/26lb, 15/12kg
Dumbbells: 35/25lb, 15/12kg
—
Big Class:
Start on a 1:00 Delay for Dumbbells
—
Travel / Hotel Gym:
As prescribed, Can sub dumbbells or kbs for whatever you have most available.
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (3 Rounds for weight)
5 Sets: for Quality and Load
1:00 Weighted Plank
-Rest 1:00 b/t sets-