WOD – Wed, Jun 10
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then … Planned Working Loads on the Barbell
Sumo Deadlift (Every 3:00 x 5 Sets:
5 Sumo Deadlifts
All sets at the same load. Target 75-80% of 1RM Deadlift.)
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
Primer (Checkmark)
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
–
3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before “Extra Time” begins.
“Extra Time” (AMRAP – Rounds)
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
[Extra Time: Level 2, Lever 1, & Masters 55+] (AMRAP – Rounds)
Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg
Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets
Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg
[Extra Time: Competitor & Travel] (AMRAP – Rounds)
Competitor:
16:00 EMOM
Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 70/53lb, 32/24kg
Sandbag Carry: 200/150lb, 92/68kg
Dual KB Carry: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Dumbbell Gorilla Rows
Minute 3: 15 Dumbbell Romanian Deadlifts
Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry
Loads: Challenging but consistent across all four stations
PRVN Reset (Checkmark)
For Completion:
12:00 AMRAP
:20/:20 Couch Stretch
5 Nordic Squats
:30 Childs Pose
5/5 Bird Dogs
:20/:20 Iron Cross
Optional Accessories (Checkmark)
For Quality:
4 Sets:
12 Ring Bicep Curls
12 Ring Hamstring Curls
:30 Weighted Sorenson Hold