WOD – Sat, Feb 28
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets:
12 Goblet Cossack Squats
10 Russian Kettlebell Swings
6 Burpees (Focus on moving plank to floor, plus speed up and through the middle)
8 Banded Face Pulls
6 Jumping Pull-Ups
*start off @ warm-up loads on Kettlebell
Specific Prep
2 Sets: For Quality
10 Smooth Tempo Air Squats
8 American KB Swings @ moderate to working loads
4 Burpee Bar Touch
4/3 Strict Pull-Ups
Specific Primer
1 x
8 Air Squats
6 American Kettlebell Swings
4 Burpee Pull-Ups
CrossFit Games Open 26.1 (Checkmark)
TBD!
“Triple Espresso” (AMRAP – Rounds and Reps)
20:00 AMRAP, as 3 Person Team Waterfall
15 Air Squats
10 American Kettlebell Swings
5 Burpee Pull-Ups
Kettlebell: 53/35lb, 24/16kg
Waterfall Flow
Teammate 1 begins with 15 Air Squats.
Once finished, Teammate 2 begins Air Squats.
Teammate 1 moves to 10 American Kettlebell Swings.
Once Teammate 2 finishes Air Squats, Teammate 3 begins.
Teammates continue advancing in this pattern.
Important:
Athletes may not move forward to the next movement if a teammate is still occupying that station.
Only one athlete per station at a time.
The intent is continuous rotation with minimal idle time.
Goal: 9-11 Rounds / Per Teammate
RPE: 7.5–8/10
Stimulus: Team Waterfall Conditioning / Cyclical
Primary Objective: Maintain continuous movement through clean, timely transitions
Secondary Objective: Keep reps smooth and repeatable to avoid station bottlenecks
[Triple Espresso: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
15 Air Squats
10 American Kettlebell Swings
5 Burpee Pull-Ups
Kettlebell: 44/26lb, 20/12kg
—
Level 1:
15 Air Squats
10 Russian Kettlebell Swings
5 Burpee Jumping Pull-Ups
Kettlebell: 35/18lb, 16/8kg
—
Masters 55+
15 Air Squats
10 Russian Kettlebell Swings
5 Burpee Pull-Ups
Kettlebell: 44/26lb, 20/12kg
[Triple Espresso: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
15 American Kettlebell Swings
10 Alternating Pistols
5 Ring Muscle-Ups
Kettlebell: 53/35lb, 24/16kg
—
Travel / Hotel:
As prescribed
Can Sub Dual Dumbbell Hang Muscle Snatch
Mobility (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch
Optional Accessories (Checkmark)
For Quality:
3 Sets
10 Seated Dumbbell Arnold Press , Moderate
10/10 Single Arm 3 Point Dumbbell Row, Moderate
–
2 Sets
10/10 Dumbbell Forearm Hammer Curl , Light
15 Banded Face Pulls