WOD – Mon, Feb 3

Announcements

✨ PUSH-UP JANUARY CHALLENGE – FINAL WEEK!!

Rx: 2500. // S: 1500

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

🔗Friday Night Schedule Shift – Poll LINK

We are thinking about offering more on Friday’s and we want your opinion!

Click the above link and let us know!

🎽The Open is here – Shirt order

– Pick size and style

🔗https://forms.gle/D4WY6D8bjByboneP6

• Monday: Leg Stamina EMOM
  • 20:00 EMOM: Row + American Kettlebell Swings + Row + Front Rack Step-Ups + Rest
• Tuesday:
  • Front Squat + Split Jerk Complex

  • Triplet of Double Unders + Dumbbell Thrusters + Toes to Bar

• Wednesday: Classic CrossFit Triplet / Gymnastics Skills
  • Ring Muscle-Up Progressions

  • 18:00 AMRAP : Ring Muscle-Ups + Power Cleans + Bar Facing Burpees

• Thursday: Upper Body Pressing Emphasis
  • Bench Press 8-8-6-6-Max

  • Strength Focused EMOM: Wall Walk/WFHSPU + Chest Supported Dual Dumbbell Rows + Hollow Hold + Single Arm OH Carry

• Friday: Absolute Leg Strength + Leg Stamina Conditioning
  • Back Squat: Heavy 3 Reps

  • For Time: Run + OHS + Run + Front Squat + Run + Back Squat

• Saturday: Partner Waterfall Workout

  • For Time Triplet: Power Snatch + Pull-Ups + Burpee Box Jumps

• Sunday: Midline Conditioning
  • 20:00 AMRAP: Triplet of Row + Abmat Sit-Ups + Dual Dumbbell Push Press

CrossFit East River – WOD

“White Russian” (4 Rounds for reps)

20:00 EMOM

minute 1: Calorie Row

minute 2: American Kettlebell Swings

minute 3: 200m run / Cal Row or Bike

minute 4: Single Kettlebell Front Rack Step-Ups

minute 5: Rest

Kettlebell 53/35lb, 24/16kg

Box Height 24/20in
—

Goals:

Row : Male (14-20 Cals) / Female (10-16 Cals)

AKBS: 15-25 Reps

Echo : Male (12-18 Cals) / Female (10-14 Cals)

FR Step-Up: 15-20 Reps

RPE: 8/10

Primary Objective: Build aerobic capacity and muscular endurance under a manageable yet challenging workload, focusing on smooth transitions and efficient breathing.

Secondary Objective: Reinforce core stability and single-leg strength during the front rack step-ups. Practice maintaining proper posture and KB positioning as fatigue sets in.

[White Russian: Levels] (4 Rounds for reps)

Level 2:

20:00 EMOM

minute 1: Calorie Row

minute 2: American Kettlebell Swings

minute 3: 200m Run / Cal Row or Bike

minute 4: Single Kettlebell Front Rack Step-Ups

minute 5: Rest

Kettlebell 44/26lb, 20/12kg

Box Height 24/20in

—-

Level 1:

20:00 EMOM

minute 1: Calorie Row

minute 2: Russian Kettlebell Swings

minute 3: 100m run / Cal row or Bike

minute 4: Alternating Step-Ups

minute 5: Rest

Kettlebell 35/26lb, 16/12kg

Box Height 24/20in

—-

Competitor / Rx+:

20:00 EMOM

minute 1: Calorie Row

minute 2: American Kettlebell Swings

minute 3: Calorie Echo Bike

minute 4: Single Kettlebell Front Rack Step-Ups

minute 5: Rest

Kettlebell 70/53lb, 24/16kg

Box Height 24/20in

—

Big Class Option:

Start Athletes on a Delay to allow a waterfall flow into the workout. If needed add an additional station of Box Jumps and change to a 24:00 EMOM

—-

Masters 55+:

20:00 EMOM

minute 1: Calorie Row

minute 2: Russian Kettlebell Swings

minute 3: Calorie Echo Bike

minute 4: Single Kettlebell Front Rack Step-Ups

minute 5: Rest

Kettlebell 44/26lb, 20/12kg

Box Height 24/20in

—-

Travel / Hotel WOD:

20:00 EMOM

minute 1: Machine

minute 2: American Kettlebell Swings

minute 3: Machine

minute 4: Single Kettlebell Front Rack Step-Ups

minute 5: Rest

Kettlebell 53/35lb, 24/16kg

Bench Step-Ups

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories (Checkmark)

4 Sets: For Quality

:20/:20 Single Arm Ring Plank

:30/:30 Tall Kneeling Paloff Press

:40 second Sandbag Bear Hug Hold