WOD – Sun, Mar 30
CrossFit East River – WOD
Warm-Up:
3 Sets: for Quality
1:00 Row or 200m Run
8/8 Single Kettlebell Staggered Stance Romanian Deadlift
:20/:20 Single Arm Arm Plank
:20/:20 Side Plank
—
Go Over the Turkish Get-Up for 5-7 minutes
Turkish Get Up (Every 90 seconds x 8 Sets
1/1 Turkish Get-Up)
We are looking to perform 1 Turkish Get-Up on either side in each 90 second time frame with the goal of challenging loads and working on quality form throughout.
“Crank” (Time)
3 Rounds for Time
500m Row
100m Farmers Carry
400m Run
100ft (30m) Sandbag Carry
Farmers Carry:
Dumbbells @ 2×70/50lb, 32/22.5kg
Kettlebells @ 2×70/53lb, 32/24kg
Sandbag:
150/100lb, 68/45kg
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Goal Time Domain: 17-21 minutes
Time Cap: 25 minutes
Primary Objective: Complete each round in as close to 6 minutes as possible
Secondary Objective: Maintain consistent pacing across all rows and runs.
RPE: 7/10
[Crank: Levels] (Time)
Level 2:
3 Rounds for Time
500m Row
100m Farmers Carry
400m Run
100ft (30m) Sandbag Carry
Farmers Carry:
Dumbbells @ 2x 50/35lb, 22.5/15kg
Kettlebells @ 2x 53/35lb, 24/16kg
Sandbag:
100/70lb, 45/32kg
—
Level 1:
3 Rounds for Time
400/350m Row
100m Farmers Carry
300m Run
100ft (30m) Sandbag Carry
Farmers Carry:
Dumbbells @ 2x 35/25lb, 15/12kg
Kettlebells @ 2x 35/26lb, 15/12kg
Sandbag:
60/40lb, 27/18kg
—-
Competitor / Rx+:
Day Off
—
Masters 55+:
3 Rounds for Time
500m Row
100m Farmers Carry
400m Run
100ft (30m) Sandbag Carry
Farmers Carry:
Dumbbells @ 2x 50/35lb, 22.5/15kg
Kettlebells @ 2x 53/35lb, 24/16kg
Sandbag:
80/60lb, 36/27kg
Big Class:
Start athletes on different stations to allow for use of equipment.
We can sub a dual kb front rack carry for the sandbag carry if necessary or move to a weighted plate carry.
—
Travel / Hotel Gym:
3 Rounds for Time
400m Run
100m Farmers Carry
400m Run
100ft Odd Object Carry
Load: Choice
Mobility
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories (Checkmark)
3 Sets: For Quality
4-6 Hanging Strict Knee to Chest to 8-10 sec L-Sit Hold
50/50ft (15/15m) Single Arm Bottoms Up Kettlebell Waiters Walk
:40 second Ring Plank with Turnout