WOD – Thu, Oct 16
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
:30 Behind the Neck Elbow Punch Throughs
General Movement Prep
2 Sets: For Quality
10/8 Push-Ups
8/8 Single-Leg Glute Bridge March
8 Goblet Squats (light KB or DB)
10 Bird-Dogs
10 Dead-Bugs
Specific Prep
Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)
3 Reps @ ~50%
3 Reps @ ~60%
Build to 70% starting load for strength work
–
Build to working weights on Dumbbell Bench in sets of 3-5 at a time, then start the strength piece.
Strength (12 Rounds for weight)
12:00 EMOM
minute 1: 5 Front Squat
minute 2: 10 Dumbbell Bench Press
Front Squat @ 70% Across
Dumbbell Bench: Choice on Loads
“Hamilton” (AMRAP – Reps)
8:00 AMRAP
4-8-12-16…
Ring Push-Ups
Box Jumps
* Rings set to 12in from the floor
Box Height: 24/20in
Score = Total Reps
Goal: 80–120 total reps depending on pacing and push-up stamina.
(Round of 16+16 = 80 Reps, round of 20+20 = 120 Reps)
Stimulus: Upper-body pressing endurance paired with explosive lower-body stamina.
RPE: 7/10
Primary Objective: Accumulate as many quality ring push-ups as possible while holding consistent box jump rhythm.
Secondary Objective: Manage pressing fatigue early to avoid hitting failure before the larger rounds.
[Hamilton: Levels] (AMRAP – Reps)
Level 2:
8:00 AMRAP
4-8-12-16…
Ring Push-Ups
Box Jumps
* Rings set to 16in from the floor
Box Height 24/20in
—
Level 1:
8:00 AMRAP
4-8-12-16…
Ring Push-Ups
Box Step-Ups
* Rings set to 24in from the floor
Box Height 24/20in
—
Masters 55+:
8:00 AMRAP
4-8-12-16…
Ring Push-Ups
Box Jumps
* Rings set to 24in from the floor
Box Height 24/20in
—
Competitor:
8:00 AMRAP
4-8-12-16…
Ring Push-Ups
Box Jumps
* Rings set to 8in from the floor
Box Height: 30/24in
—
Travel / Hotel:
8:00 AMRAP
4-8-12-16…
Push-Ups
Box Jumps / Bench Jumps / Squat Jumps
Mobility (Checkmark)
1:00/1:00 Elevated Pigeon Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
3 Sets: For Quality
10-12 Dumbbell Pull-Overs
10-12 Dumbbell Floor Chest Flys