WOD – Sun, Mar 15
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Warm-Up
2:00-3:00 Cardio Choice
2 Sets:
10 Banded Pass-Throughs
10 Banded Pull-Aparts
10 Scap Pull-Ups
:20 Hollow Body Hold
:20 Arch Hold
5/5 Half-Kneeling KB Press
Specific Prep
2-3 Sets:
:15 Passive Hang + :15 Active Hang
10 Ring Rows + :15 Ring Support Hold
8 Bradford Press @ empty barbell (front rack to back rack and back to front rack)
Build weighted pull-up loading and confirm strict press weight across sets before the clock starts. The Bradford Press is a range of motion primer, not a working set, so keep it light and smooth.
–
Then.. Add Loads to barbell prior to starting
Strength EMOM (2 Rounds for weight)
12:00 EMOM
minute 1: 3-3-2-2-1-1 Weighted Strict Pull-Ups
minute 2: Unbroken Strict Press @ 55% of 1RM
*1 sec Pause Overhead on each Strict Press Rep
Weighted Pull-Ups: Start with heavy sets of 3 and add loads as the reps descend to sets of 1.
Strict Press: The weight will be taken from the floor and we are looking to tackle 50% for an unbroken set of reps in the range of 10-15 reps on each set, with the focus on volume accumulation and a challenging unbroken set that varies lightly set to set.
Goal: Consistent unbroken sets on the press each minute / Near maximal loading on the 2s and 1s for pull-ups
RPE: 7.5-8/10
Stimulus: Vertical Push / Pull Strength Endurance
Primary Objective: Protect the unbroken standard on the strict press across all 6 sets. The pause overhead is intentional and should not be rushed. Quality and volume accumulation are the priority here, not load.
Secondary Objective: Build pull-up loading with intention. Athletes should arrive at the 2s and 1s at a weight that is genuinely challenging, not simply heavy for appearance. The descending rep scheme exists to allow loading to climb safely.
[Strength EMOM: Level 2, Lever 1, & Masters 55+] (2 Rounds for weight)
Level 2:
12:00 EMOM
minute 1: 5-7 Strict Pull-Ups
minute 2: Unbroken Strict Press @ 55% of 1RM
*1 sec Pause Overhead on each Strict Press Rep
—
Level 1:
12:00 EMOM
minute 1: 5-7 Banded Strict Pull-Ups
minute 2: Unbroken Strict Press @ 55% of 1RM
*1 sec Pause Overhead on each Strict Press Rep
—
Masters 55+
As prescribed
[Strength EMOM: Competitor & Travel] (2 Rounds for weight)
Competitor
As prescribed
—
Travel / Hotel:
12:00 EMOM
minute 1: 5-7 Strict Pull-Ups or Strict Chest to Bar
minute 2: Unbroken Dual Dumbbell Strict Press
*1 sec Pause Overhead on each Strict Press Rep
Dumbbells: 2 x 35/25lb, 15/12kg
Body Building Finisher (Checkmark)
For Quality
3 Sets:
10 Ring Bicep Curls
10 Single Ring Tricep Extension
Rest :30
20 Weighted Russian Twists *
-Max Unbroken Hollow Hold
Rest 1:00
*Each time the weight touches the floor we will count each rep
Mobility (Checkmark)
PRVN Mobility #5
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