WOD – Sat, Jul 11
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CrossFit East River – WOD
Warm-Up Flow (No Measure)
General Warm-Up
1:00 Easy Bike
10 Glute Bridges
10 Alternating Scorpion Stretch
10 Cat Cows
:20/:20 Hip Flexor Stretch
10 Inchworm Push-Ups
10 Alternating Lateral Lunges
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings
Specific Movement Prep
1x at warm-up loads
5 American Kettlebell Swings (pause at top, confirm overhead lockout)
3 Burpee Box Step Overs (focus on controlled landing)
:30 Moderate Bike (build to working pace)
Primer (No Measure)
2 Sets, rotating through the team structure:
:45 Bike (one athlete, moderate-hard effort)
8 American Kettlebell Swings + 6 Burpee Box Jump Overs (two athletes working together)
Use this to confirm loads, rotation feel, and team communication before “Carousel” begins.
“Carousel” (Time)
For Time (Team of 3)
300/220 Calorie Bike*
While 1 athlete bikes, 2 athletes work through:
6 Rounds:
30 American Kettlebell Swings
20 Burpee Box Jump Overs
Kettlebell: 53/35lb (24/16kg)
Box Height: 24/20in
*Bike: 300/220 Echo Bike / 330/265 Bike Erg / 315/235 Assault Bike
Rotate bike and floor athletes every 3:00.
Continue rotating every 3:00 until all 6 rounds are complete on the floor work or all 300/200 calorie are complete on the bike
When either station finishes all 3 partners may now work into finishing the work on the remaining station with no prescribed rotation.
Score = Time
Goals: 18:00-24:00 Finish Time
Time Cap: 30:00
Stimulus: Team Workout / Muscular Endurance
RPE: 8/10
Primary Objective: Move through all 6 rounds of swings and burpee box jump overs with urgency during each floor rotation, keeping the floor pair working at a pace that makes consistent round progress every 3:00 window.
Secondary Objective: Sustain strong bike output every rotation and capitalize on the final open phase with all three athletes pushing the remaining calories hard to finish inside the goal window.
[Carousel: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
Kettlebell: 44/26lb (20/12kg)
Box Height: 24/20in
Bike: Same calorie targets
Level 1:
Kettlebell: 35/18lb (16/8kg)
Box Height: 20/12in, step overs allowed
Bike: 250/180 Echo Bike / 275/215 Bike Erg / 260/195 Assault Bike
Masters 55+:
Kettlebell: 35/26lb (16/12kg)
Box Height: 20in, step overs allowed
Bike: 250/180 Echo Bike / 275/215 Bike Erg / 260/195 Assault Bike
[Carousel: Competitor & Travel] (AMRAP – Reps)
Competitor:
Kettlebell: 70/53lb (32/24kg)
Box Height: 24/20in
Bike: 350/260 Echo Bike / 385/305 Bike Erg / 365/275 Assault Bike
Goal: Sub 18:00
Hotel Gym / Travel:
For Time: Solo
3 Rounds
3:00 Stationary Bike
30 American Kettlebell Swings, 53/35lb (24/16kg) or heaviest available
20 Burpee Broad Jumps
PRVN Reset (No Measure)
For Quality:
3 Sets:
:30/:30 Hip Flexor Stretch
10 Slow Glute Bridges (pause 2 seconds at top)
:30 Frog Pose
:30/:30 Foam Roll Calves
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12 Banded Hip Thrusts
10/10 Single Leg Kettlebell RDL
:30 Dead Hang