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WOD – Mon, Aug 25

August 25, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility, Body Heat, and Activation

25/20 Calorie Row @ Easy Pace

:30 Alternating Overhead Tricep / Lat Stretch

:30 Child’s Pose

:20 Extended Plank Reverse Bridge

8/8 Quadruped Thoracic Rotations

Specific Prep

2 Sets: For Quality

12/9 Calorie Row

9 Kettlebell Swings (Set 1: Russian, Set 2: American)

6 Inchworm Push-Ups

–

2 Sets w/ Empty Barbell

6 Clean Deadlifts

6 Tall Muscle Cleans

3 Position Power Clean

Barbell Primer

3-4 Sets:

Clean Lift Off

Clean Pull

Power Clean

Start with light weight on the barbell and build to starting loads

Power Clean (Every 90 seconds @ 10 Sets
2 Clean Pulls
1 Power Clean
-rest :15-
1 Power Clean

4 Sets @ 70-80%
3 Sets @ 80+%
3 Sets @ 85%)

Primary Objective: Maintain Quality Form, Speed through the middle, and a quality catch in the front rack position

Secondary Objective: Keep the reps touch on and go for the Clean Pulls + Power Clean

Stimulus: Developing better power, speed, and a quick turnover into the front rack position.

Movement Modifications:

– 2 Clean Grip Segmented Deadlift + 2 Hang Power Cleans (Beginner Athlete Mod)

– 5 Dual Dumbbell Power Cleans (Front Rack Mobility Mod)

“River Rapids” (Time)

For Time:

3 Rounds

25/20 Calorie Row

20 American Kettlebell Swings

15/10 Ring Dips

Kettlebell: 53/35lb, 24/16kg
Score: Time

Time Domain: 9:00–13:00

Time Cap: 15:00

Stimulus: A push–pull–swing conditioning blend that keeps the upper body under high demand while the row and swings elevate heart rate. This combination tests grip endurance, shoulder stability, and explosive hip drive, all while challenging athletes to sustain quality lockouts on the ring dips under fatigue.

RPE: 8/10

Primary Objective: Maintain unbroken KB swings and keep ring dip sets consistent from start to finish.

Secondary Objective: Row at a repeatable split pace each round without excessive fade.

[River Rapids: Levels] (Time)

Level 2:

20/15 Cal Row

Kettlebell: 44/26lb (20/12kg)

10/7 Ring Dip

Level 1:

15/12 Cal Row

Russian Kettlebell Swing 35/18lb (16/8kg)

Box or Bench Dips

Masters 55+

20/15 Cal Row

Kettlebell: 44/26lb (20/12kg)

15/10 Ring Push-Up

Competitor:

30/24 Cal Row

Kettlebell 70/53lb, 32/24kg

15/10 Strict Ring Dips

Travel:

25/20 Cal Ski Erg or 200m Run;

20 Dual Dumbbell Swings

15/10 Bench Dips

Choice on Loads

Mobility (Checkmark)

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)

3 Sets:

8-10 Glute Bridge Dumbbell Pull-Overs

12-15 Dual Dumbbell Skull Crushers

–

3 Sets

10 Ring Hamstring Curls

20 GHD Reverse Hyper Extensions

Check us out on Instagram @BeastRiver

[wp_my_instagram username=”beastriver” limit=”6″ layout=”6″ size=”thumbnail” link=””]

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team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 766-1049‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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