WOD – Sun, Jan 4

December 30, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

3 Sets: For Quality

1:00 Cardio Choice

8 Inchworm to Hollow Body Hold

8/8 Quadruped Thoracic Rotations

:20 Extended Reverse Plank Bridge

:15/:15 Side Star Plank

Specific Prep:

Build to starting Loads on Dual Kettlebell Gorilla Rows

Then.. Tackle Bench Pres

–

Bench

10 Empty Barbell Reps

5 Reps @ 40-45%

5 Reps @ 45-50%

5 Reps @ 50-55%

Strength Superset (10 Rounds for weight)

Every 1:30 x 10 Sets, Alternating Stations

Station 1: 10 Bench Press

Station 2: 20 Dual Kettlebell Gorilla Row

Bench Press @ 55-65% of 1RM

Dual Kettlebell Gorilla Row: Choice, Suggested L3 @ 53/35lb, 24/16kg
Score = Average Loads Lifted

Modifications:

Bench Press

– For Shoulder Impingement: Consider Close Grip Bench as first adjustment, then move to either a Floor Press or Dumbbell Bench Press

Gorilla Rows:

– For Back Pain or Discomfort: Adjust to Incline Bench Chest Supported Rows for 10-12 Reps as Dual KB or DB.

Level 1 / Beginner Athletes

Every 1:30 x 10 Sets, Alternating Stations

Station 1: 10 Bench Press

Station 2: 10/10 Single Arm 3-Point Dumbbell Rows

Bench Press @ 6 RPE

Rows: Choice on Loads 6 RPE

Strength Accessory Big Set (Checkmark)

For Quality

4 Sets

10-12 Parallette Deficit Push-Ups

10-12 Dumbbell Glute Bridge Pull-Over

10-12 Dual Dumbbell Hammer Curls

*Tempo across 21×1 Tempo

2 Count Down, 1 Count Pause, Fast Up, and 1 Count at the Top

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch