WOD – Sun, Oct 11
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CrossFit East River – WOD
Warm-up
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Down Dog to Up Dog
10 Down Dog Toe Touches
8 Inchworm Push-Ups
8/8 Quadruped Thoracic Rotations
:20/:20 Crossbody Lat Stretch
10 Banded Pull-Aparts
:15/:15 Hand to Hand Wrist Circles
Specific Prep
:20 Wall-Facing Plank Walk-Ups (Hands Creep In, Ribs Down)
1-2 Kick Ups to Wall
:20 Wall Supported Handstand Hold (Stacked Shoulders, Ribs Down, Legs Squeezed)
:20 Tuck Hold on the Floor
6-8/side L-sit Single Leg Lifts
:15 Floor L-Sit (Press the Floor Away, Lock the Knees, Tall Chest)
2 Sets: Building Loads
50ft (15m) Farmers Carry
50ft (15m) Sandbag Bear Hug Carry (Bag High on the Chest, Ribs Down, Short Steady Steps)
“The Threshold” (3 Rounds for time ↓ shorter is better)
For Quality
Every 10:00 x 3 Sets
300/270m Row
200ft (60m) Farmers Carry
:30 Wall Supported Handstand Hold
200ft (60m) Sandbag Bear Hug Carry
:30 Floor L-Sit
Score = Average Time / Set
Note: This is scored for time, but we are treating it as a steady, for quality effort.
Farmers Carry: 2 x 50/35lb (22.5/15kg) Dumbbells or 2 x 53/35lb (24/16kg) Kettlebells
Sandbag Bear Hug Carry: 150/100lb (68/45kg)
Goal: ~7:00 / Set
Stimulus: Aerobic Endurance / Midline / Loaded Carries
RPE: 4/10
Primary Objective: Move through each set at a steady, controlled pace while maintaining strong positions at every station.
Secondary Objective: Keep all three sets consistent without creating unnecessary fatigue heading into testing week.
[The Threshold: Levels] (3 Rounds for time ↓ shorter is better)
Level 2
Every 10:00 x 3 Sets
300/270m Row
200ft (60m) Farmers Carry
:30 Wall Supported Handstand Hold
200ft (60m) Sandbag Bear Hug Carry
:30 Tuck L-Sit or Single Leg L-Sit
Dumbbells: 2 x 35/25lb (15/12kg) or Kettlebells: 2 x 44/26lb (20/12kg)
Sandbag: 100/70lb (45/32kg)
Level 1
Every 10:00 x 3 Sets
250/225m Row
150ft (45m) Farmers Carry
:30 Box Pike Hold or Plank Hold
150ft (45m) Sandbag Bear Hug Carry
:30 Hollow Hold
Dumbbells: 2 x 25/15lb (12/7kg) or Kettlebells: 2 x 35/18lb (16/8kg)
Sandbag: 70/50lb (32/22.5kg)
Masters 55+
Every 10:00 x 3 Sets
300/270m Row
200ft (60m) Farmers Carry
:30 Wall Supported Handstand Hold or Box Pike Hold
200ft (60m) Sandbag Bear Hug Carry
:30 Tuck L-Sit or Single Leg L-Sit
Dumbbells: 2 x 35/25lb (15/12kg) or Kettlebells: 2 x 44/26lb (20/12kg)
Sandbag: 100/70lb (45/32kg)
Competitor
Every 10:00 x 3 Sets
300/270m Row
200ft (60m) Farmers Carry
:30 Wall Supported Handstand Hold
200ft (60m) Sandbag Bear Hug Carry
:30 Floor L-Sit
Kettlebells: 2 x 70/53lb (32/24kg)
Sandbag: 200/150lb (92/68kg)
Hotel Gym / Travel
Every 10:00 x 3 Sets
300/270m Row or 1:30 Machine
1:00 Dumbbell Farmers Hold
:30 Wall Supported Handstand Hold
1:00 Dual Dumbbell Front Rack Hold and March
:30 Floor L-Sit or Tuck L-Sit
Dumbbells: 2 x 50/35lb (22.5/15kg)
PRVN Reset (No Measure)
For Quality:
3-4 Sets
6/6 Quadruped T-Spine Rotation w/ Reach
:45/side Half-Kneeling Hip Flexor w/ Glute Set + Overhead Reach
8 Wall Slides w/ Lift-Off
:45 Child’s Pose w/ Side Bend
Intent: Restore thoracic rotation and shoulder mechanics while opening the hip flexors.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
8-10 Cuban Rotations
8-10 Ring V-Outs
8-10 Glute Ham Raises