WOD – Fri, Jul 10
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CrossFit East River – WOD
Warm-Up Flow (No Measure)
General Warm-Up
2:00 Cardio Choice
:30/:30 Couch Stretch
2 x
8 Scapular Pull-Ups
8 Kip Swings
8 Ring Rows
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
5 Barbell Back Squats
–
2 x
5 Front Squats (empty bar, 3-sec descent)
5 Kipping Pull-Ups or Jumping Pull-Ups
Specific Barbell Prep
5 Front Squats at empty barbell
5 Front Squats at 40-50%
3 Front Squats at 55-65%
Then load to working weight for the EMOM
Front Squat (Weightlifting Variable Reps & Sets)
The goal is fast, clean reps with elbows high, heels grounded, and a full lockout at the top. Thirty quality reps is the objective, not a max effort climb.
Modifications:
Level 1: 10:00 EMOM, 3 Goblet Squats or Dumbbell Front Squats at a moderate, controlled load; focus on depth, upright torso, and a braced midline across all ten sets.
Hotel Gym / Travel: 10:00 EMOM, 3-5 Dual Dumbbell Front Squats at a challenging load, building from a comfortable starting point to the heaviest manageable weight by the final sets.
Primer (No Measure)
2 Sets at Working Loads:
5 Front Squats (smooth cycling, elbows high)
5 Pull-Ups (practice your planned break strategy)
Use this to confirm barbell load and pull-up set strategy before “Wax On, Wax Off” begins.
“Wax On, Wax Off” (Time)
For Time:
20-15-10-15-10-5
Front Squats
Pull-Ups
Barbell: 95/65lb (43/30kg)
Score = Time
Goals: 7:00-11:00
Time Cap: 14:00
Stimulus: Forearm Pump / Grip Fatigue / Sprint Couplet
RPE: 9.5/10
Primary Objective: Stay consistent on pull-up volume by using planned, early breaks rather than going to failure, keeping transitions from the barbell to the rig under five seconds throughout.
Secondary Objective: Cycle the front squats smoothly and unbroken or in no more than two sets each round, keeping elbows high and breathing at the top of every rep regardless of fatigue.
[Wax on, Wax Off: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
For Time:
16-12-8-12-8-4
Front Squats
Pull-Ups
Barbell: 75/55lb (34/25kg)
Level 1:
For Time:
16-12-8-12-8-4
Front Squats
Banded Pull-Ups or Ring Rows
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
16-12-8-12-8-4
Front Squats
Pull-Ups
Barbell: 75/55lb (34/25kg)
[Wax On, Wax Off: Competitor & Travel] (Time)
Competitor:
For Time:
20-15-10-15-10-5
Front Squats
Chest-to-Bar Pull-Ups
Barbell: 115/80lb (52/36kg)
Hotel Gym / Travel:
For Time:
20-15-10-15-10-5
Dumbbell Front Squats
*10 Strict Pull-Ups
Dumbbells: 2 x 35/25lb (16/11kg)
PRVN Reset (No Measure)
For Quality:
3 Rounds:
:30/:30 Doorway Pec Stretch
8/8 Banded Shoulder External Rotations
:30 Dead Hang from Pull-Up Bar (relaxed grip, decompress)
:30/:30 Couch Stretch
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12 Barbell or Dumbbell Wrist Curls (slow, controlled)
100/100ft (30/30m) Suitcase Carry
10 Reverse Nordics