WOD – Sat, Dec 27
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets:
1:00 Cardio Choice
10 Alternating Box Step-Ups
5/5 World’s Greatest Stretch
10 Alt Box Step-Ups + 5 Box Jumps
5/5 Single Arm Ring Row
5 Barbell Strict Press
—
5 minutes of Burpee Number Game
1 = Standing
2 = Top of Plank
3 = Bottom of Push-Up
4 = Feet to Outside of Hands
5 = Jump
As an examples
3+5 = Full Burpee
2+3+2 = Push-Up
4+5 = Squat Jump
2+1 = Up Down
—
2 Sets:
7 Empty Barbell Thrusters
7 Abmat Sit-Ups
5 Box Jump Overs
3 Burpee Pull-Ups
Rope Climb Skill Work (Checkmark)
Rope Climb Skill Work
Practice Lock and Stand
Then Practice Movement Up Rope and Rope Climb Descents
–
Then Get to Working Loads on Push Press and Working Height on Box Jumps
–
Practice Synchro Movements with Partner and get stations ready for the workout
“Sleigh Ride” (AMRAP – Rounds and Reps)
For Reps:
25:00 AMRAP (Partners)
Partner 1: 15/12 Calorie Row (Each)
Partner 2: 2 Rope Climbs (Each)
12 Synchro Box Jumps
16 Synchro Push Press
Barbell: 95/65lb, 43/30kg
Box Height: 30/24in
Score = Total Reps Completed as a Team
Flow
At the start of the workout:
P1 begins on the rower
P2 begins on rope climbs
Both athletes complete their assigned station, then switch and complete the other station.
Once both movements are done, partners move together to:
12 Synchro Box Jumps (synchronized lockout on top)
16 Synchro Push Press (synchronized lockout overhead)
Partners complete these four movements on repeat for the full 25 minutes.
Goal: 3.5–5+ full rounds
Time Domain: Extended partner conditioning (25 minutes)
Stimulus: Mixed-modal partner cycling with synchronized elements, moderate barbell volume, and rope climbing under fatigue
RPE: 8/10
Primary Objective: Maintain consistent pacing and partner split strategy with minimal downtime
Secondary Objective: Smooth Synchro Movements and even pacing throughout
[Sleigh Ride: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
For Reps
25:00 AMRAP
P1 – 15/12 Calorie Row, Each
P2 – 2 Rope Climbs, Each
12 Syncro Box Jumps
16 Syncro Push Press
Barbell: 75/55lb, 34/25kg
Box: 24/20in
—
Level 1:
For Reps
25:00 AMRAP
P1 – 12/9 Calorie Row, Each
P2 – 2 Pull to Stands, Each
12 Syncro Box Step-Ups
16 Syncro Push Press
Barbell: 45/35lb, 20/15kg
Box: 24/20in
—
Masters 55+:
For Reps
25:00 AMRAP
P1 – 12/9 Calorie Row, Each
P2 – 2 Rope Climbs, Each
12 Syncro Box Jumps
16 Syncro Push Press
Barbell: 75/55lb, 34/25kg
Box: 24/20in
[Sleigh Ride: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
For Reps
25:00 AMRAP
P1 – 18/14 Calorie Row, Each
P2 – 3 Rope Climbs, Each
12 Syncro Box Jumps
16 Syncro Push Press
Barbell: 115/75lb, 52/34kg
Box: 30/24in
—
Travel / Hotel: Solo
For Reps
25:00 AMRAP
1:00 Machine Choice
8/6 Strict Pull-Ups
12 Box Jumps
16 Dumbbell Push Press
Dumbbells: 2 x 35/25lb, 15/12kg
Bench Jumps or Box Jumps
Mobility (Checkmark)
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch
Optional Accessories (Checkmark)
For Quality:
5 Sets
4 Tempo Bentover Barbell Rows , Moderate
4 Tempo Deficit Strict Box Piked HSPU
Perform both movements at a 31×1 tempo.
3 – Second Descent
1 – Second Hold at Bottom
x – Explosive Pull/Push
1 – Second Hold at Top