WOD – Sun, Aug 2
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CrossFit East River – WOD
WARM-UP
General Warm-Up
1:30 Cardio Choice (Ideally Ski or Row)
–
2 x
10 Down Dog to Up Dog
5 Down Dog Pike Handstand Push-Ups
10 Down Dog Alternating Toe Touches
10 Hollow Rocks
:20 Extended Plank Reverse Bridge
Specific Prep
w/Empty Barbell
5 Strict Press
5 Push Press
3 Press in Split w/3 sec Pause in Finish
3 Jerk Balance
–
Add Loads
3 Press in Split w/3 sec Pause in Finish
3 Jerk Balance
3 Split Jerks (1 sec Pause in Catch)
–
Add Loads
2 Jerk Balance
2 Split Jerks (1 sec Pause in Catch)
–
Get to working loads on the barbell
Split Jerk (Every 2:00 x 5 Sets
3 Split Jerks @ 70-75% of 1RM Split Jerk
Each rep includes a mandatory 1-second pause in the catch before recovering.)
The focus today is on technical capacity, not chasing loads. The 1-second pause in the catch is the standard for every rep across all five sets, reinforcing overhead stability, a braced core position, and an honest knee bend in the back leg before athletes stand. At 70-75%, this should feel controlled and deliberate, never heavy enough to compromise the pause or rush the recovery. Use the full 2:00 window to reset between sets, reinforce mechanics, and ensure every athlete is locking into the catch position before standing.
Modifications:
Level 1: Every 2:00 x 5 Sets, 3 Press in Split with a 3-second pause in the finish position, building to a moderate, technically sound load; prioritize position over loading
Hotel Gym / Travel: Every 2:00 x 5 Sets, 3 Single Arm Dumbbell Push Press in Split Stance per side with a 1-second pause at lockout, building to a moderate load
“First Drops” (AMRAP – Rounds & Reps)
15:00 AMRAP
5 Shuttle Runs (25/25ft, 7.5/7.5m)
5 Strict Handstand Push-Ups
15 AbMat Sit-Ups
25/25ft (7.5/7.5m) Single Arm Kettlebell Overhead Carry
Score = Rounds + Reps
Kettlebell: 1 x 53/35lb, 24/16kg
Goals: 5-7 Rounds
Stimulus: Midline / Upper Body Density
RPE: 7/10
Primary Objective: Keep this at a 7/10 RPE or lower throughout, maintaining movement quality across all 15 minutes.
Secondary Objective: Consistent pacing across every round, with the handstand push-ups never dictating a slower round than the first.
[First Drops: Levels] (AMRAP – Rounds & Reps)
Level 2:
15:00 AMRAP
5 Shuttle Runs (25/25ft, 7.5/7.5m)
3 Strict Handstand Push-Ups
15 AbMat Sit-Ups
25/25ft (7.5/7.5m) Single Arm Overhead Carry
Kettlebell: 1 x 44/26lb, 20/12kg
Level 1:
15:00 AMRAP
5 Shuttle Runs (25/25ft, 7.5/7.5m)
5 Pike Push-Ups or Box Handstand Push-Ups
15 AbMat Sit-Ups
25/25ft (7.5/7.5m) Single Arm Overhead Carry
Dumbbell or Kettlebell: Light-moderate load, athlete choice
Masters 55+:
15:00 AMRAP
5 Shuttle Runs (25/25ft, 7.5/7.5m)
3-4 Strict Handstand Push-Ups or 5 Pike Push-Ups
12 AbMat Sit-Ups
25/25ft (7.5/7.5m) Single Arm Overhead Carry
Dumbbell or Kettlebell: Light-moderate load, athlete choice
Competitor:
15:00 AMRAP
5 Shuttle Runs (25/25ft, 7.5/7.5m)
7 Strict Handstand Push-Ups
15 AbMat Sit-Ups
25/25ft (7.5/7.5m) Single Arm Overhead Carry
Dumbbell or Kettlebell: Moderate-heavy load, athlete choice
Hotel Gym / Travel:
15:00 AMRAP
5 Shuttle Runs (25/25ft, 7.5/7.5m) or 10 Lateral Burpees
5 Pike Push-Ups or Dumbbell Strict Press
15 AbMat Sit-Ups or V-Ups
25/25ft (7.5/7.5m) Single Arm Dumbbell Overhead Carry
Dumbbells (Press/Carry): 35/25lb (15/11kg)
PRVN Reset (No Measure)
For Completion:
12:00 EMOM
Minute 1 – 7/7 Slow Single Arm Prone Y w/ 5lb Plate
Minute 2 – :25/:25 Half Kneeling Banded Lat Stretch
Minute 3 – :40 Bottom Squat Hold w/ Alternating Block & Twist
Minute 4 – :25/:25 Lacrosse Ball in TFL/Glutes
Optional Accessories (Checkmark)
For Quality:
5 Sets:
:20 Paloff Hold from Lunge Hold/Side
5/5 Kneeling Wall Rotations