WOD – Mon, Mar 17
Announcements
👀 IN-HOUSE OPEN LEADERBOARD
What to Expect This Week:
- Monday: Deadlift Strength+ Midline Conditioning Triplet
- Tuesday: Barbell Cycling and Grip Stamina
- Wednesday: Big Chipper, Long Duration, Leg Stamina
- Thursday: Strength and Power EMOM, Centered around focused Mechanics on the Power Snatch
- Friday: Back Squat Strength + Simple Muscular Endurance Couplet
- Saturday: Partner Workout with Moderate Heavy Power Cleans
- Sunday: Bench Press + Quality Strength Conditioning Effort
CrossFit East River – WOD
Deadlift (Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65-70%
3 Reps @ 70-75%
1 Rep @ 75-80%
Rest as needed between 5-3-1 to complete within the 4:00 time frame
)
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We are looking to complete 3 full sets of the sequence 5-3-1 within each 4 minute time frame. This will allow us to adjust loads as needed between the unbroken sets and build up to a moderate heavy single at the end of the 9 reps. This helps to build quality volume and control in the Deadlift.
“Ready on the Spot” (4 Rounds for reps)
4 Sets
3:00 AMRAP
200m Run
20 American Kettlebell Swing
– Max Toe to Bar
Kettlebell: 53/35lb, 24/16kg
*Note: There is no rest periods between AMRAPs
Goal: 10+ TTB Each Set
Primary Objective: Consistent effort across all four AMRAPs—minimizing drop-off.
Secondary Objective: Smart pacing on the run & kettlebell swings to maximize Toe-to-Bar reps.
Stimulus: Grip Stamina and Midline Conditioning
RPE: 7.5/10
Workout Strategy Notes:
Run at a controlled pace (~:45-:55) to conserve energy for later rounds.
Unbroken or quick sets on KB swings —hinge efficiently, avoid excessive grip fatigue.
Toe-to-Bar approach:
Level 3: Sets of 8+
Level 2: Quick Sets of 3-5 Reps
Level 1: Hanging knee raises or V-ups for sets of 3-5 reps
[Ready on the Spot: Levels] (4 Rounds for reps)
Level 2:
4 Sets
3:00 AMRAP
200m Run
15 American Kettlebell Swing
– Max Toe to Bar
Kettlebell: 53/35lb, 24/16kg
*Note: There is no rest periods between AMRAPs
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Level 1:
4 Sets
3:00 AMRAP
200m Run
15 Russian Kettlebell Swing
– Max Abmat Sit-Ups
Kettlebell: 35/18lb, 16/8kg
*Note: There is no rest periods between AMRAPs
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Competitor / Rx+:
4 Sets
3:00 AMRAP
200m Run
20 American Kettlebell Swing
– Max Toe to Bar
Kettlebell: 70/53lb, 32/24kg
*Note: There is no rest periods between AMRAPs
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Big Class Option:
As prescribed
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Masters 55+:
4 Sets
3:00 AMRAP
200m Run
15 Russian Kettlebell Swing
– Max Toe to Bar
Kettlebell: 44/26lb, 20/12kg
*Note: There is no rest periods between AMRAPs
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Travel / Hotel WOD:
4 Sets
3:00 AMRAP
200m Run
20 Dual Dumbbell Hang Snatch
– Max V-Ups
Dumbbells: 2×35/25lb, 15/12kg
*Note: There is no rest periods between AMRAPs
Mobility
1:00/1:00 Couch Stretch
1:00 Seated Forward Fold
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Pigeon Pose
Optional Accessories (Checkmark)
For Quality:
5 Rounds
30 Seconds – Single Leg Hip Thrusts , Right
-:15 rest-
30 Seconds – Single Leg Hip Thrusts, Left
-:15 rest-
45 Seconds – Foam Roller Hamstring Curls
-:45 rest-
Aim to perform all movements with a controlled 2-3 second negative. Load a dumbbell or sandbag on your lap for the hip thrusts.