WOD – Wed, Feb 11
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets:
30 Single Unders
10 Banded Passthroughs
10 Banded Pull Aparts
5/5 Kettlebell Halo
5/5 Kettlebell Windmill
8/8 Single Leg Kettlebell Romanian Deadlift
Specific Prep
:30 Double Unders / Practice / or Single unders
8-10 Empty Barbell Deadlift (to mid-shin)
8-10 Empty Barbell Bench Press
5/5 Single Arm Ring Rows
–
2-3 Sets
:30 Double Unders / Practice / or Single unders
5 Deadlifts, Building Loads
5 Bench Press, Building Loads
5/5 Single Arm Ring Rows
Rope Climb Skill Work (Checkmark)
– Rope Pull-Ups or Pull to Stands
– Foot J-Hook
– J-Hook and Reach
– Rope Climb (1/2 to full climbs)
“Ball and Chain” (Checkmark)
Every 2:30 x 10 Sets, Alternating Stations
Station 1: 50 Double Unders + 5 Deadlifts
Station 2: 5 Bench Press + 3/2 Rope Climbs
Strict Pull-Up Sub for Rope Climbs: 10/8 Reps
Deadlifts: 275/185lb, 125/84kg
Bench Press: 205/145lb, 93/66kg
*Barbell should not exceed 75% of 1RM
This is meant to be more strength based and less conditioning focused. The goal here are consistent challenging loads and touches on skill movements to get good practice reps under light fatigue as well as lifting in a controlled setting with mixed work.
Goal: Complete each set in ≤1:30, allowing controlled rest before the next interval
Stimulus: Heavy cyclic strength under fatigue with high-skill pulling interference
Workout RPE: 7.5-8/10
Primary Objective: Maintain consistent completion times across all 10 sets
Secondary Objective: Execute rope climbs and barbell reps without technical degradation
[Ball and Chain: L2, L1, & Masters 55+] (Checkmark)
Level 2:
Every 2:30 x 10 Sets, Alternating Stations
Station 1: 35 Double Unders + 5 Deadlifts
Station 2: 5 Bench Press + 2/1 Rope Climbs
Deadlifts: 225/155lb, 102/70kg
Bench Press: 155/95lb, 70/43kg
*Barbell should not exceed 75% of 1RM
—
Level 1:
Every 2:30 x 10 Sets, Alternating Stations
Station 1: 75 Single Unders + 5 Deadlifts
Station 2: 5 Bench Press + 2 Pull to Stands
Barbells @ 70-75% of 1RM
—
Masters 55+:
Every 2:30 x 10 Sets, Alternating Stations
Station 1: 35 Double Unders + 5 Deadlifts
Station 2: 5 Bench Press + 2/1 Rope Climbs
Barbells @ 70-75% of 1RM
*Barbell should not exceed 75% of 1RM
[Ball and Chain: Competitor & Travel] (Checkmark)
Competitor:
Every 2:30 x 10 Sets, Alternating Stations
Station 1: 75 Double Unders + 5 Deadlifts
Station 2: 5 Bench Press + 4/3 Rope Climbs
Deadlifts: 315/205lb, 143/93kg
Bench Press: 225/145lb, 102/66kg
*Barbell should not exceed 75% of 1RM
—
Travel / Hotel:
Every 2:30 x 10 Sets, Alternating Stations
Station 1: 50 Double Unders + 10-15 Dual Dumbbell Deadlifts
Station 2: 5 Bench Press or Dual Dumbbell Bench Press + 10-12 Strict Pull-Ups
Loads: Choice
Mobility (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
For Quality:
Part A
10:00 EMOM
Minute 1 – :45 Dead Hang
Minute 2 – 6/6 Single Leg Kettlebell Deadlift
Part B
5 Rounds
:30 Ring Curls
:30 Ring Skullcrushers
Add load to the dead hang if able. Use a moderate load on the single leg deadlifts. This will work on the grip and added volume for the posterior chain.