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WOD – Sun, Mar 16

March 16, 2025Uncategorized

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-

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‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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