WOD – Sat, Oct 25

October 20, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

200m Run

—

:30 Up Dog to Down Dog

:30/:30 Active Pigeon Pose

:30/:30 Samson Stretch Hold

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

2 Sets:

8 Tall Muscle Clean and Press

8 Russian Kettlebell Swings (R1) / American Kettlebell Swings (R2)

8 Scapular Pull-Ups (R1) / Kip Swings (R2)

8 Ring Rows or 4 Strict Pull-Ups

Barbell Warm-Up

3 Sets

Clean and Jerks, building to working loads

*Start with light weight plates on the barbell that bring the bar off the floor and work on movement up through the hips, keeping the bar close.

Primer:

100m Run

4 Clean and Jerks

100m Run

8 American Kettlebell Swings

4 Pull-Ups

“Grace Meets Helen” (Time)

3 Rounds for Time

200m Run

10 Clean and Jerks

200m Run

21 American Kettlebell Swings

12 Pull-Ups

Barbell: 135/95lb, 61/43kg

American Kettlebell Swings: 53/35lb, 24/16kg
Score: Time to complete

Time Domain: 11:00–15:00

Time Cap: 20:00

Stimulus: Hybrid capacity workout blending cyclical pacing, barbell cycling, and gymnastics endurance.

RPE: 8–9/10

Primary Objective: Hold consistent splits across all rounds with clean transitions between modalities.

Secondary Objective: Complete each set of clean and jerks in under 1 minute and the kettlebell swings unbroken.

[Grace Meets Helen: Levels] (Time)

Level 2:

3 Rounds for Time

200m Run

10 Clean and Jerks

200m Run

21 American Kettlebell Swings

12 Banded Pull-Ups

Barbell: 115/75lb, 52/35kg

American Kettlebell Swings: 44/26lb, 20/12kg

–

Level 1:

3 Rounds for Time

200m Run

10 Hang Clean and Jerks

200m Run

21 American Kettlebell Swings

12 Jumping Pull-Ups

Barbell: 75/55lb, 34/25kg

Russian Kettlebell Swings: 35/18lb, 16/8kg

–

Masters 55+

3 Rounds for Time

200m Run

10 Clean and Jerks

200m Run

21 Kettlebell Swings

12 Pull-Ups

Barbell: 95/65lb, 43/30kg

American Kettlebell Swings: 44/26lb, 20/12kg

–

Comp:

3 Rounds for Time

200m Run

10 Clean and Jerks

200m Run

21 American Kettlebell Swings

12 Chest to Bar Pull-Ups

Barbell: 155/105lb, 70/48kg

American Kettlebell Swings: 70/53lb, 32/24kg

–

Travel / Hotel:

3 Rounds for Time

200m Run

10 Dual Dumbbell Clean and Jerks

200m Run

21 American Kettlebell Swings

12 Pull-Ups

Dumbbells: 50/35lb, 22.5/15kg

American Kettlebell Swings: 53/35lb, 24/16kg

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 and Load

10:00 AMRAP

8/8 Single Arm Dumbbell Z-Press

16 Dual Kettlebell Gorilla Rows

:30 Weighted Wall Sit