WOD – Tue, Feb 3
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets: For Quality
1:00 Row
5/5 World’s Greatest Stretch
20 Lateral Line Hops
:20/:20 Side Plank
10 Down Dog Toe Touches
Specific Prep
2-3 Sets: Getting into starting weights and loads
4/4 Dual Dumbbell Single Leg Romanian Deadlift
6/6 Split Stance Rotational Medball , light weight (Practice and Rehearse Movement Patterns)
Strength (4 Rounds for weight)
Every 3:00 x 4 Sets
8/8 Dual Dumbbell Single Leg Romanian Deadlift
8/8 Split Stance Medball Rotational Wall Ball Throw
Score = Dumbbell loading
L3, Comp, L2, Masters 55+: As Prescribed
“Speed” (AMRAP – Rounds and Reps)
15:00 AMRAP
10 Lateral Burpee Over Rower
300m Row
50 Double Unders
Score = Rounds + Reps
Goal: 4–6 rounds
Stimulus: High-tempo conditioning with cyclical engine work and light bodyweight interference
RPE: 8–8.5/10 (Open-esc) style workout
Primary Objective: Maintain fast, repeatable row splits without excessive heart-rate spikes
Secondary Objective: Stay smooth and efficient on burpees and double unders to avoid compounding fatigue
[Speed: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
15:00 AMRAP
8 Lateral Burpee Over Rower
240m Row
40 Double Unders
—
Level 1:
15:00 AMRAP
8 Burpees
200m Row
60 Single Unders
—
Masters 55+:
15:00 AMRAP
8 Lateral Burpee Step-Overs (Rower)
240m Row
40 Double Unders
[Speed: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
As prescribed
—
Travel / Hotel:
15:00 AMRAP
10 Lateral Burpees over Bench
1:00 Cardio Choice
50 Double Unders or Line Hops
Mobility (Checkmark)
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
Optional Accessories (Checkmark)
3 Sets: For Quality
6/6 Bird-Dog Rows
12 Anterior Tib Raises
100t (30m) Reverse Sled Drag