WOD – Sun, Jun 8

June 8, 2025Uncategorized

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CrossFit East River – WOD

Body Heat and Mobility

2 Rounds:

8 Calorie Row or 200m Run

8 Air Squats

8 Glute Bridges

10 Banded Good Mornings

:20/:20 Samson Stretch

General Prep and Activation

2 Sets:

8 Abmat Sit-Ups or 6 GHD Sit-Ups (progressive ROM)

6 Kettlebell Deadlifts (single KB to warm up hinge pattern)

6 Box Step-Ups

:20 Glute Bridge Hold

:20 Hollow Hold or Tucked Hollow

Primer

10 GHD Sit-Ups or modified version

8 Dual Kettlebell Deadlifts (moderate load)

6 Box Jumps

Build to working loads

And repeat.

“The One” (5 Rounds for time)

Every 4:00 x 5 Sets

20 GHD Sit-Ups

15 Dual Kettlebell Deadlift

10 Box Jumps

Kettlebells: 2 x 53/35lb, 24/16kg

Box Jump: 30/24in
Goal: Complete each round in 2:00–2:30, leaving 1:30–2:00 rest per interval

Stimulus: Posterior chain and core stamina under moderate fatigue

RPE: 7.5/10

Primary Objective: Stay unbroken on all movements across all sets.

Secondary Objective: Complete each set in the same time across all sets.

[The One: Levels] (5 Rounds for time)

Level 2:

Every 4:00 x 5 Sets

15 GHD Sit-Ups

15 Dual Kettlebell Deadlift

10 Box Jumps

Kettlebells: 2 x 44/26lb, 20/12kg

Box Jump: 24/20in

Level 1:

Every 4:00 x 5 Sets

20 Abmat Sit-Ups

15 Single Kettlebell Deadlift

10 Box Step-Ups

Kettlebells: 1 x 53/35lb, 24/16kg

Box Step-Up: 24/20in

Masters 55+:

Every 4:00 x 5 Sets

20 V-Ups

15 Dual Kettlebell Deadlift

10 Box Jumps

Kettlebells: 2 x 44/26lb, 20/12kg

Box Jump: 24/20in

Competitor:

Every 4:00 x 5 Sets

25 GHD Sit-Ups

15 Dual Kettlebell Deadlift

10 Box Jumps

Kettlebells: 2 x 70/53lb, 32/24kg

Box Jump: 30/24in

Travel / Hotel:

Every 4:00 x 5 Sets

20 V-Ups

15 Dual Kettlebell Deadlift or Dumbbell Deadlift

10 Box Jump or Bench Jump

Kettlebells: 2 x 53/35lb, 24/16kg

Box Height: What’s Available

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

3 Sets: For Quality

100ft (30m) Sandbag Carry

:30/:30 Paloff Press Hold

1:00 Weighted Plank