WOD – Mon, Sep 8
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CrossFit East River – WOD
Warm-Up (Checkmark)
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30 Bootstrap Squat + Block and Twist
10 Alternating Cossack Squats (5sec Pause)
:30/:30 Active Scorpion Stretch
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General Prep:
2 Sets:
:30 Jump Rope
10 Hollow Rocks
10 Arch Rocks
12 Alternating Box Step-Ups
6-8 Bar Kip Swings
3-4 Jumping Pull-Ups with Controlled Lower
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Specific Squat Prep and Build
5 Empty Barbell Back Squats
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
Then working weight on the bar.
Back Squat (Every 3:00 x 4 Sets
5 Reps @ 80% of 1RM)
Modifications and or Substitutions:
For Knee Pain: Modify to Box Squats or Hip Thrusts
For Lower Back Back: Modify to Split Squats
Level 1 / Beginner Athletes:
4 Sets x 5 Back Squats at 7 RPE
Primer Before the Conditioning Piece (Checkmark)
2-3 Strict Pull-Ups + 4-5 Kipping Pull-Ups
20 Double Unders
4 Dual Dumbbell Step-Ups
“If You Give a Mouse a Pull-Up” (4 Rounds for reps)
16:00 EMOM
minute 1: Big Unbroken Set of Strict Pull-Ups + AMRAP Kipping Pull-Ups
minute 2: 50 Double Unders
minute 3: Max Dual Dumbbell Step-Ups
minute 4: Rest
Dumbbells: 2×50/35lb, 22.5/15kg
Box Height: 20in
Score: Total Reps (Pull-Ups + Step-Ups)
Stimulus: Gymnastics Stamina / Lower-Body Strength-Endurance
RPE: 7–8/10
Primary Objective: Accumulate high-quality strict pull-up volume before transitioning to kipping
Secondary Objective: Stay consistent across rounds while managing grip and breathing
[If You Give a Mouse a Pull-Up: Levels] (4 Rounds for reps)
Level 2:
16:00 EMOM
minute 1: 5/4 Strict Pull-Ups + AMRAP Kipping Pull-Ups
minute 2: 35 Double Unders
minute 3: – Max Dual Dumbbell Step-Ups
minute 4: Rest
Dumbbells: 2×35/25lb, 15/12kg
Box Height: 20in
—
Level 1:
16:00 EMOM
minute 1: -Unbroken Set of Banded Strict Pull-Ups + Max Ring Rows
minute 2: 60 Single Unders
minute 3: – Max Single Dumbbell Step-Ups
minute 4: Rest
Dumbbells: 1 x 30/20lb, 14/9kg
Box Height: 20in
—
Masters 55+:
16:00 EMOM
minute 1: 5/4 Strict Pull-Ups + AMRAP Kipping Pull-Ups
minute 2: 35 Double Unders
minute 3: – Max Dual Dumbbell Step-Ups
minute 4: Rest
Dumbbells: 2×35/25lb, 15/12kg
Box Height: 20in
—
Competitor
Sub Heavy Double Unders
—
Travel /Hotel:
As prescribed
Sub Bench Step-Ups if no box is available
Mobility (Checkmark)
PRVN Mobility #2
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
Optional Accessories (Checkmark)
5 Sets
:30 Renegade Rows
:30 Rest
:30 V-Ups
:30 Rest