WOD – Sun, Apr 20
CrossFit East River – WOD
General Prep (4-6min)
200m Run
2 Sets: For Quality
:20 Wall Lean March
:30 Alternating Single Arm Hanging
8/8 Single Arm Renegade Row with Elevation
8 Plate Ground to Overhead
Specific Prep (8-10 min)
3/3 Single Arm Devils Press @ Warm-Up Loading
6 Bar Kip Swings
4 Jumping Pull-Ups w/eccentric
6 Russian Swings + 4 American Swings @ Workout Loads
–
3/3 Single Arm Devils Press @ Workout Loading
5 Pull-Ups or 3 Strict or Banded Strict Pull-ups or 5 Jumping Pull-Ups
5 American Kettlebell Swings
100m Run
“Omega Protocol” (Time)
5 Rounds for Time
5/5 Single Arm Devils Press
10 Pull-Ups
15 American Kettlebell Swing
200m Run
Dumbbell: 50/35lb, 22.5/15kg
Kettlebell: 53/35lb, 24/16kg
“Omega Protocol” is a gritty, conditioning-focused workout blending full-body dumbbell work, pulling endurance, posterior chain stamina, and running efficiency. This is a steady grind that rewards consistent pacing, smart grip management, and breathing control over all five rounds.
Goal: 15:00–20:00
Time Cap: 22:00
Primary Objective : Have your first round be your slowest round. This will set you up for success as you will naturally pace the rest of the workout better.
Secondary Objective: Unbroken Sets across all movements
Stimulus: Muscular endurance, aerobic power, grip and shoulder stamina
RPE: 8/10
Focus: Smooth, controlled effort across all rounds with intentional breaks before fatigue sets in.
Key focus areas:
Manage grip fatigue early (devil’s press, pull-ups, kettlebell swings all demand grip and shoulder stamina)
Breathe efficiently during dumbbell and kettlebell work to stay aerobic
Use the run as controlled active recovery to reset between rounds
[Omega Protocol: Levels] (Time)
Level 2:
5 Rounds for Time
5/5 Single Arm Devils Press
10 Pull-Ups
15 American Kettlebell Swing
200m Run
Dumbbell: 35/25lb, 15/12kg
Kettlebell: 44/26lb, 20/12kg
—
Level 1:
5 Rounds for Time
5/5 Single Arm Devils Press
5 Banded Strict Pull-Ups
15 Russian Kettlebell Swing
150m Run
Dumbbell: 25/15lb, 12/7kg
Kettlebell: 35/18lb, 16/8kg
—
Masters 55+:
5 Rounds for Time
5/5 Single Arm Devils Press
6/4 Strict Pull-Ups
15 Russian Kettlebell Swing
200m Run
Dumbbell: 35/25lb, 15/12kg
Kettlebell: 44/26lb, 20/12kg
—
Competitor:
5 Rounds for Time
5/5 Single Arm Devils Press
10 Chest to Bar Pull-Ups
15 American Kettlebell Swing
200m Run
Dumbbell: 70/50lb, 32/22.5kg
Kettlebell: 70/53lb, 32/24
—
Travel / Hotel:
As prescribed
Bodybuilding Finisher (Checkmark)
3 Sets: For Quality
Bicep 21’s
15/15 Banded Terminal Knee Extension
:30 Weighted Wall Sit
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Child’s Pose