WOD – Thu, Oct 2

September 27, 2025Uncategorized

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CrossFit East River – WOD

Warm-up Flow (Checkmark)

General Prep:

2 Sets: For Quality

200m Run or 15/11 Calorie Echo Bike

:15 Dead-Hang + 15 Active Hang

8-10 Bar Kip Swings

8-10 Ring Rows or 6/6 Single Arm Ring Rows

10 Alternating V-Ups

Specific Prep:

Adjust GHD’s and Go Over Specifics (Modifications)

–

Then plan on Bar Muscle-Up Progressions as the final touches prior to the workout.

“Bar Chase” (6 Rounds for time)

Every 6:00 x 6 Sets

15 GHD Sit-Ups

200m Run

15/11 Calorie Echo Bike

200m Run

5 Bar Muscle-Ups
Goal: Complete each set in ~4:30, leaving ~1:30 recovery before the next interval

Score: Slowest Set

Stimulus: Mixed-Modal Conditioning / Gymnastics Under Fatigue

RPE: 8/10

Primary Objective: Maintain consistent split times across all 6 rounds.

Secondary Objective: Looking to complete the GHD’s and Bar Muscle-Ups Unbroken

[Bar Chase: Levels] (6 Rounds for time)

Level 2:

Every 6:00 x 6 Sets

15 GHD Sit-Ups

200m Run

15/11 Calorie Echo Bike

200m Run

5 Burpee Chest to Bar Pull-Ups

—

Level 1:

Every 6:00 x 6 Sets

15 Abmat Sit-Ups

150m Run

12/9 Calorie Echo Bike

150m Run

5 Burpee Jumping Pull-Ups

—

Masters 55+:

Every 6:00 x 6 Sets

15 V-Ups

200m Run

12/9 Calorie Echo Bike

200m Run

5 Burpee Pull-Ups

—

Competitor:

Every 6:00 x 6 Sets

20 GHD Sit-Ups

200m Run

18/13 Calorie Echo Bike

200m Run

8 Bar Muscle-Ups

—

Travel / Hotel:

Every 6:00 x 6 Sets

20 V-Ups

200m Run

1:00 Machine Choice

200m Run

5 Burpee Strict Pull-Ups

Mobility (Checkmark)

: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)

3 Sets: For Quality

10-12 Ring Hamstring Curls

:30 Feet Elevated Glute Bridge March

:60 Wall Sit