WOD – Sat, Aug 15
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CrossFit East River – WOD
Warm-Up Flow (No Measure)
General Warm-Up
3 Sets x :30/:30 Row Alternating with Partner
2 x
20 Alternating Partner Med-Ball Chest Pass
10/10 Partner Med-Ball Rotational Pass (Each Side)
20 Alternating Partner Med-Ball Sit-Ups
Specific Warm-Up
:30 Row
5 Up Downs
100ft (30m) Farmers Carry @ Warm-Up Loads
:30 Row
4 No Jump Burpees
100ft (30m) Farmers Carry @ Working Loads
Primer (No Measure)
1 x
150/120m Row (Each)
5 Lateral Burpees over the Rower (Each)
100ft (30m) Farmers Carry @ Working Loads (Each)
Use this to confirm row split, burpee rhythm, and carry load before “Double Play” begins.
“Double Play” (Time)
For Time, with a Partner:
2 Rounds:
1000/900m Row
80 Lateral Burpees over the Rower
200m Kettlebell Farmers Carry
Partners partition work as desired.
Kettlebells: 2 x 70/53lb (32/24kg)
Score = Time
Goals: 32:00-35:00
Time Cap: 40:00
Stimulus: Partner Conditioning / Muscular Endurance
RPE: 8/10
Primary Objective: Complete the row in under 4:00 and the burpees in under 8:00 each round.
Secondary Objective: Maintain only one break with a partner switch on the farmers carry each round.
[Double Play: Levels] (Time)
Level 2:
For Time, with a Partner:
2 Rounds:
1000/900m Row
60 Lateral Burpees over the Rower
200m Kettlebell Farmers Carry
Kettlebells: 2 x 53/35lb (24/16kg)
Level 1:
For Time, with a Partner:
2 Rounds:
800/700m Row
40 Burpees (no lateral)
200m Kettlebell Farmers Carry
Kettlebells: 2 x 35/18lb (16/8kg)
Masters 55+:
For Time, with a Partner:
2 Rounds:
800/700m Row
60 Lateral Burpees over the Rower
200m Kettlebell Farmers Carry
Kettlebells: 2 x 53/35lb (24/16kg)
Competitor:
As prescribed.
Hotel Gym / Travel:
For Time
2 Rounds:
800m Run (together or alternating)
40 Lateral Burpees over a Dumbbell
40 Dual Dumbbell Deadlifts
Dumbbells: 2×50/35lb, 22.5/15kg
PRVN Reset (No Measure)
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Seated Hip Internal + External Rotations
6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10 Barbell Hip Thrust , Moderate
20 GHD Reverse Hypers , Moderate