WOD – Tue, Mar 3

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

1-2 Sets

1:00 Cardio of Choice

10 Bootstrap Squats

:15/:15 Banded Front Rack Stretch

:20 Extended Plank Reverse Bridge

1:00 Jump Rope (moving from singles to practicing and touching on doubles)

Specific Barbell Prep / Empty to Light Barbell

High Hang (Hip), Hang (Knee)

2-3 Reps @ Each Position

– Clean Pull

– Clean High Pull

– Muscle Clean

Then

3-4 Reps @ Each Position

– Tall Power Clean

– Hang Power Clean

– Low Hang Power Clean

Specific Primer after the Weightlifting Portion

1-2 Controlled Sets:

5 Deadlifts

10 Wall Balls

25 Double Unders

Power Clean (Take 12:00 to Establish
5RM Power Clean
)

Level 3 and Comp: TnG

Level 2 and Masters: Quick Singles

Modifications

– Adjust to a Hang Power Clean / Block Power Clean

– Or Can Move to Dumbbell Power Cleans for any Front Rack Issues

– Clean Pulls could be alternative for shoulder issues that limit the turnover

“Dead Weight” (5 Rounds for time)

For Time:

Every 3:00 x 5 Sets

10 Deadlifts

20 Wall Balls

50 Double Unders

Wall Ball: 20/14lb (9/6kg) to 10/9ft

Deadlift: 225/155lb (102/70kg)
Score = Sum Total Time

Goal: Complete each set in 2:00–2:30, leaving 30–60 seconds of rest each round

Primary Objective: Hold the deadlift unbroken or in no more than 2 quick sets, this is the anchor of each round and sets the tone for everything that follows.

Secondary Objective: Move through wall balls at a steady, unbroken pace and transition immediately to the rope. The double unders are your window to breathe before the next round begins.

[Dead Weight: L2, L1, & Masters 55+] (5 Rounds for time)

Level 2:

10 Deadlifts

15 Wall Balls

50 Double Unders

Wall Ball: 20/14lb (9/6kg) to 10/9ft

Deadlift: 185/125lb (84/57kg)

—

Level 1:

10 Deadlifts

20 Wall Balls

75 Single Unders

Wall Ball: 14/10lb (6/4.5kg) to 10/9ft

Deadlift: 135/95lb (61/43kg)

—

Masters 55+:

10 Deadlifts

20 Wall Balls

50 Double Unders

Wall Ball: 14/10lb (6/4.5kg) to 10/9ft

Deadlift: 155/105lb (70/48kg)

[Dead Weight: Competitor & Travel] (5 Rounds for time)

Competitor:

10 Deadlifts

25 Wall Balls

75 Double Unders

Wall Ball: 20/14lb (9/6kg) to 10/9ft

Deadlift: 275/185lb (125/84kg)

—

Travel / Hotel:

Every 3:00 x 5 Sets

10 Dumbbell Thrusters

20 Dual Dumbbell Deadlifts

50 Double Unders

Dumbbells: 2×50/35lb (22.5/15kg)

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)

For Quality

4 Sets:

10 Goblet Cossack Squats

10/10 Single Leg Sorenson Hold

:40 Wall Sit

Rest as needed b/t sets and exercises