WOD – Mon, Aug 10

August 5, 2026Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (No Measure)

General Warm-Up

2:00 Row

– 1:00 Easy / :15 Arms Only / :15 Body and Arms / :15 Legs and Body / :15 Full Body

–

2 x

8 Scapular Pull-Ups

8 Bar Kip Swings

6/6 Single Arm Ring Rows

6 Tall Muscle Clean and Press

8 Good Mornings

Specific Warm-Up

200/150m Row @ moderate intensity

4-6 Elevator Kipping or Butterfly Pull-Ups , Building to Working Mods for the day

4 Push Jerk (Empty Barbell)

–

4-6 Kipping or Butterfly Pull-Ups @ working mod for the day

4 Push Jerk @ Warm-Up Load

Primer (No Measure)

1 x

200/150m Row @ workout intensity

4-6 Pull-Ups @ working modification for the day

4 Push Jerk @ working modification for the day

Use this to confirm row pace, pull-up mod, and pressing load before “CrossFit Community Cup E1” begins.

“CrossFit Community Cup E1” (Time)

“The Hopper”

For Time:

1000m Row

Then, 5 Rounds:

25 Pull-Ups

7 Shoulder to Overhead

Barbell: 135/85lb (61/39kg)
Score = Time

Goals: 13:00-16:00

Time Cap: 20:00

Stimulus: Muscular Endurance

RPE: 9.5/10

Primary Objective: Consistent pull-up sets of 5-10 reps throughout all five rounds; do not chase big sets in round one.

Secondary Objective: Unbroken shoulder to overhead every round across all five sets.

[CrossFit Community Cup E1: Levels] (Time)

Level 2:

For Time:

1000m Row

Then, 5 Rounds:

15 Pull-Ups

7 Shoulder to Overhead

Barbell: 95/65lb (43/30kg)

Level 1:

For Time:

1000m Row

Then, 5 Rounds:

15 Ring Rows

7 Shoulder to Overhead

Barbell: 65/45lb (30/20kg)

Masters 55+:

For Time:

1000m Row

Then, 5 Rounds:

15 Pull-Ups or Jumping Pull-Ups

7 Shoulder to Overhead

Barbell: 95/65lb (43/30kg)
Competitor:

As prescribed

Hotel Gym / Travel:

For Time:

1000m Row or 1000m Run

Then, 5 Rounds:

15/10 Strict Pull-Ups

7 Dual Dumbbell Push Press

Dumbbells: heaviest available

Accessory Finisher (Checkmark)

For Quality:

3 Sets:

8/8 Single Arm Kettlebell Z-Press

10/10 Three Point Dumbbell Row

8/8 Split Stance Rotational Med Ball Throw

Choice on loads; focus on movement quality and intent.

PRVN Reset (No Measure)

For Quality:

4 Sets

5/5 Side-Lying Windmill

:30/:30 Bear Sit Hip IR

6 Dead Bug w/Reach (:04 down :04 up each rep)

5 Prone Y-Raise w/ :05s hold

Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.