WOD – Sat, Jun 6
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CrossFit East River – WOD
Primer (Checkmark)
8 Back Squats @ Empty Barbell
6 Back Squats @ Warm-Up Load #1
4 Back Squats @ Warm-Up Load #2
2 Back Squats @ Working Loads
–
2-3 Handstand Push-Up Eccentrics
2-3 Handstand Push-Ups or Box Piked Handstand Push-Ups
–
1 Rope Climb (Each Partner)
–
10/8 Cal Row (Each Partner)
Use this to confirm Back Squat load, Handstand Push-Up modification, and rope climb standard before “Partner Brehm” begins.
“Partner Brehm” (Time ↓ Shorter is Better)
For Time
2 Rounds:
10 Rope Climbs
20 Back Squats
30 Handstand Push-Ups
40/32 Calorie Row*
*During the Row, one partner holds a Sandbag in Bear Hug Position or Dual Kettlebell Front Rack for the duration of the rowing partner’s effort. Switch as needed until the Row is completed.
Barbell: 225/155lb, 102/70kg
Sandbag Hold: 150/100lb, 68/45kg
Dual KB Front Rack: 2 x 53/35lb, 24/16kg
Rope Climb 15ft
Score = Time
Goals: 18:00-22:00
Time Cap = 25:00
Stimulus: Chipper Feel / Partner Conditioning
RPE: 8.5/10
Primary Objective: Complete each station in roughly 2:00-2:30 of combined partner work, keeping transitions short and communicating with your partner before the clock starts to avoid standing and waiting.
Secondary Objective: Maintain the sandbag or KB hold for the full duration of the rowing partner’s effort each round, treating the static hold as a working set rather than an optional challenge.
[Partner Brehm: Level 2, Level 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
2 Rounds:
8 Rope Climbs
20 Back Squats
30 Handstand Push-Ups
40/32 Calorie Row*
*Resting partner holds Sandbag or Dual KB Front Rack for duration of row
Barbell: 185/125lb, 84/57kg
Sandbag Hold: 100/70lb, 45/32kg
Dual KB Front Rack: 2 x 44/26lb, 20/12kg
Level 1:
For Time
2 Rounds:
8 Rope Pull to Stands or 20 Jumping Rope Pull-Ups (feet assisted)
20 Back Squats
30 Box Piked Handstand Push-Ups or Dumbbell Strict Press
32/26 Calorie Row*
*Resting partner holds a light sandbag or single KB Goblet Hold for duration of row
Barbell: Load that allows unbroken sets of 5 across all rounds
Sandbag or KB: Moderate, manageable hold throughout
Masters 55+:
For Time
2 Rounds:
8 Rope Climbs
20 Back Squats
30 Handstand Push-Ups to 2in riser
40/32 Calorie Row*
*Resting partner holds Sandbag or Dual KB Front Rack for duration of row
Barbell: 155/105lb, 70/47.5kg
Sandbag Hold: 100/70lb, 45/32kg
Dual KB Front Rack: 2 x 44/26lb, 20/12kg
[Partner Brehm: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor:
For Time
2 Rounds:
10 Rope Climbs
20 Back Squats
30 Strict Handstand Push-Ups
40/32 Calorie Row*
*Resting partner holds Sandbag in Bear Hug for duration of row
Barbell: 225/155lb, 102/70kg
Sandbag Hold: 200/150lb, 92/68kg
Hotel Gym / Travel:
For Time (Solo)
20 Strict Pull-Ups
20 Back Squats or 30 Dual Dumbbell Front Squats
30 Handstand Push-Ups or Dual Dumbbell Strict Press
40/32 Calorie Bike or 600m Run*
*Resting partner holds Dual Dumbbells in Front Rack or Farmer Carry Hold for duration of effort
Dumbbells: Challenging load across all rounds
PRVN Reset (Checkmark)
For Completion:
3 Rounds
10/10 Dumbbell Wrist Rotations
10/10 Banded Shoulder Internal Rotations
:45/:45 Barbell Forearm/Bicep Smash
10/10 Banded Shoulder External Rotations
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10-12 Incline Chest Supported Dumbbell Rows , Moderate Loads
50ft (15m) Sled Push, Heavy Load
:30-:45 Wall Facing Handstand Hold