WOD – Thu, Oct 9

October 4, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up (Checkmark)

General Warm-Up:

2:00 Cardio Choice

–

2 Sets

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

12 Deep Lunge Mountain Climbers

10 Down Dog Toe Touches

8/8 Quadruped Throacic Rotations

–

2 Sets: For Quality

8 Bradform Press with Lockout

4 No Jump Burpees

4 Jump Pull-Ups with Controlled eccentric

Specific Warm-Up:

5 Push Press @ 40-50%

5 Push Press @ 50-55%

3 Push Press @ 55-60%

–

Then load to a good starting weight at around 60% on the bar

Benchmark Testing (Checkmark)

Part A) 0:00-10:00

Push Press 3RM

10:00-12:00 Rest

Part B) 12:00 – 13:00

-Max Unbroken Strict Pull-Ups

13:00 – 15:00 Rest

Part C) 15:00 – 20:00

For Time:

50 Burpees to Bumper Plate 45lb (20kg)

*Must reach full hip extension on Weight Plate
Score:

Part A) Load

Part B) Reps

Part C) Time

Goal:

– Push Press: Find a true 3RM at 95%+ of your 1RM

– Pull-Ups: Complete 5+ unbroken strict pull-ups

– Burpees: Complete the 50 Burpees in under 4:00 .

Stimulus: Strength and stamina test combining overhead barbell pressing, strict gymnastics pulling, and fast-paced bodyweight conditioning.

RPE: 9/10

Primary Objective: Hit a technically sound 3RM push press and accumulate quality strict pull-ups.

Secondary Objective: Push aggressively on the 50 burpees to plate and complete in under 4:00 minutes

[Benchmark Testing: Levels] (Checkmark)

Level 2:

Part B) 12:00 – 13:00

-1:00 AMRAP Strict Pull-Ups

*Does not have to be unbroken

—

Level 1:

Part B)

-1:00 AMRAP Banded Strict Pull-Ups

*Does not have to be unbroken

Part C)

For Time:

35 Burpees

—

Masters 55+:

Part B)

-1:00 AMRAP Strict Pull-Ups

*Does not have to be unbroken

Part C)

For Time:

35 Burpees to Bumper Plate 45lb (20kg)

*Must reach full hip extension on Weight Plate

—

Competitor:

Part B)

-Max Unbroken Strict Pull-Ups (20/14lb, Weight Vest)

—

Travel / Hotel Gym:

As prescribed

If no barbell, sub 8-10RM Dumbbell Push Press

A): Push Press (Establish a 3-Rep Max Push Press)

Part A) 0:00-10:00

Push Press 3RM

10:00-12:00 Rest

B): Pull-ups (Establish a Max Unbroken set of Strict Pullups)

Part B) 12:00 – 13:00

-Max Unbroken Strict Pull-Ups

13:00 – 15:00 Rest

C): 50 Burpees to Plate (Time)

Part C) 15:00 – 20:00

For Time:

50 Burpees to Bumper Plate 45lb (20kg)
*Must reach full hip extension on Weight Plate

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)

For Quality

3 Sets:

10-12 Barbell Z-Press

10-12 Ring Rows

Load: Choice