WOD – Tue, Aug 12

August 12, 2025Uncategorized

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Week of 8/11 Programming Overview

Monday: Strength: Back Squat – WOD: Pullups, Lunges Wall Balls
Tuesday: Strength: Push Press – WOD: DU, TTB, Cal Row, DB Push Press
Wednesday: Strength: Power Clean – WOD: Bar Facing Burpees, Power Cleans
Thursday: WOD: Running, Air Squats, Rowing
Friday: Strength: Deadlift – WOD: KBS, Renegade Rows, Ring Dips
Saturday: Thrusters, Sit-Ups, Box Jump Overs, Burpee Pullups
Sunday: Open Gym

CrossFit East River – WOD

Push Press (Every 2:30 minutes x 4 Sets
Set 1: 3 Reps @ 65%
Set 2: 3 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: 5 Reps @ 70%

% of 1RM Push Press
)

Level 1:

Every 2:30 x 4 Sets

5-7 Reps @ 7 RPE across

Modifications:

– Adjust to a Strict Press for those with lower back discomfort in the dip and drive and with more loads

– Adjust to a Single Arm Dumbbell Strict Press for those with range of motion issues.

– Adjust to a Landmine Press for those with shoulder impingement.

“The Zohan Special” (3 Rounds for reps)

For Reps

15:00 EMOM

minute 1: Double Unders

minute 2: Toes to Bar

minute 3: Calorie Bike/Row/Ski

minute 4: Dumbbell Push Press

minute 5: Rest

Dumbbells: 50/35lb, 22.5/15kg
Goal: 85-140 Reps / Set

This workout is looking for max reps at each station with the focus on capacity and movement efficiency. We are allowing any machine today for the max calories with a note that of course certain machines will accumulate more calories than other.

Stimulus: Muscular Endurance and Stamina / Midline Emphasis

RPE: 7-8/10

*The goal here is not to max out, but to work on sustainable reps within the time frame, with the work to rest ratio staying at 4:1. This will put us up to threshold capacity and test our muscular endurance and stamina.

Primary Objective: Max Total Calories

Secondary Objective: Consistent across with an extra emphasis on the 3rd round here to push the level a bit.

[The Zohan Special: Levels] (3 Rounds for reps)

Level 2:

For Reps

15:00 EMOM

minute 1: Double Unders

minute 2: Alternating Toes to Bar

minute 3: Calorie Bike/Row/Ski

minute 4: Dumbbell Push Press

minute 5: Rest

Dumbbells: 35/25lb, 15/12kg

Level 1:

For Reps

15:00 EMOM

minute 1: Double Unders

minute 2: Kipping Knees to Chest

minute 3: Calorie Bike/Row/Sk

minute 4: Dumbbell Push Press

minute 5: Rest

Dumbbells: 25/15lb, 12/7kg

Masters 55+:

For Reps

15:00 EMOM

minute 1: Double Unders

minute 2: Alternating Toes to Bar

minute 3: Calorie Bike/Row/Sk

minute 4: Dumbbell Push Press

minute 5: Rest

Dumbbells: 30/20lb, 14/9kg

Competitor:

Dumbbells: 70/50lb, 32/22.5

Travel / Hotel:

For Reps

15:00 EMOM

minute 1: Double Unders

minute 2: V-Ups

minute 3: Shuttle Runs

minute 4: Dumbbell Push Press

minute 5: Rest

Dumbbells: 50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

3 Sets: For Quality

10-12 Alternating Top Down Dumbbell Bench Press

15 Tall Kneeling Straight Arm Banded Lat Pull Downs

15-20 Banded Overhead Tricep Extensions