WOD – Sun, May 31
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2:00 Cardio Choice
–
2 Sets:
10 Cossack Squats
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
20 Alternating Plank Shoulder Taps
Specific Prep
2 Sets: Empty, Then Light Loads
3 Clean Lift Off
3 Power Clean
3 Push Press
3 Front Squat
3 Thruster
Barbell Primer
Power Clean + 2 Thrusters
Rest 10 sec
Squat Clean Thruster + Thruster
Building to starting loads
Thruster (Weightlifting Variable Reps & Sets)
Athletes can power clean the bar into the front rack and then perform 2 thrusters, or squat clean thruster + thruster the loads overhead.
Modifications:
Level 1: 10:00 EMOM, Every 1:00: 2-4 Thrusters from the rack at moderate loads across
Hotel Gym / Travel: 10:00 EMOM, Every 1:00: 4 Dumbbell Thrusters at moderate to challenging load, focusing on squat depth and full overhead extension.
Primer (Checkmark)
3 Sets:
10 Bench Press (Empty Bar)
8 Bench Press @ 40%
6 Bench Press @ 50%
10 Renegade Rows, building over 3 sets to working loads
Rest as needed between sets.
Use this to confirm Bench Press load and Renegade Row dumbbell selection before “Push It” begins.
“Push It” (5 Rounds for weight)
Every 3:00 x 5 Sets:
10 Bench Press
20 Renegade Row
Bench Press: 60% of 1RM Bench Press
Renegade Row: 2 x 50/35lb, 22.5/15kg
Score = Bench Load (add time per set in notes)
Goals: Under 2:00 per set, Unbroken Reps
Stimulus: Hypertrophy / Upper Body Push and Pull
RPE: 6/10
Primary Objective: Complete all 10 Bench Press and 20 Renegade Row reps unbroken in every set, finishing each 3:00 window with at least 1:00 of rest.
Secondary Objective: Maintain a locked, square midline on every rep of the Renegade Row across all five sets, using load selection that supports position, not just rep completion.
[Push It: Level 2, Level 1, & Masters 55+] (5 Rounds for weight)
Level 2:
Every 3:00 x 5 Sets:
10 Bench Press
20 Renegade Row
Bench Press: 60% of 1RM
Renegade Row: 2 x 35/25lb, 15/12kg
Level 1:
Every 3:00 x 5 Sets:
10 Bench Press
16 Renegade Row
Bench Press: Load that allows all 10 reps unbroken with quality mechanics
Renegade Row: Load that allows continuous, controlled reps with square hips across all 5 sets
Masters 55+:
Every 3:00 x 5 Sets:
10 Bench Press
16 Renegade Row
Bench Press: 60% of 1RM
Renegade Row: 2 x 35/25lb, 15/12kg
[Push It: Competitor & Travel] (Weight)
Competitor:
Every 3:00 x 5 Sets:
10 Bench Press
20 Renegade Row
Bench Press: 60-65% of 1RM
Renegade Row: 2 x 50/35lb, 22.5/15kg
Hotel Gym / Travel:
Every 3:00 x 5 Sets:
10 Dumbbell Bench Press
20 Renegade Row
Dumbbells: Challenging load across all sets
PRVN Reset (Checkmark)
For Completion:
3 Sets
6/6 [Single Arm Banded Chest Fly[( Single Arm Banded Chest Fly ), Slow & Controlled
6/6 Banded Archer from Squat
w/ 2s Hold
8/8 Internal Rotation Leg Lift
12/12 Banded Terminal Knee Extensions
Optional Accessories (Checkmark)
For Quality:
4 Sets:
10/10 Side Lying Dumbbell External Rotations
10-12 Dumbbell Hammer Curls
:15/:15 Calf Raise Iso Push with Single Leg Lift