WOD – Tue, Oct 13

October 8, 2026Uncategorized

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CrossFit East River – WOD

Warm-up

General Warm-Up

400m Run

–

2 Sets:

10 PVC Pipe Pass Throughs

5/5 PVC Pipe Around the World’s

10 Bootstrap Squats

:20/:20 World’s Greatest Stretch

10 PVC Pipe Overhead Squats

–

Specific Barbell Prep

w/Empty Barbell Complete

2 Sets

5 Hang Muscle Snatch

5 Overhead Squats

5 Back Squats

–

200m Run Building Pace and Body Heat into the start of the Back Squat Ramp

Back Squat (Take 15:00 minutes to Establish a 3RM)

Loading Notes: Suggested loading and jumps for 3RM for the day.

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 65-70%

3 Reps @ 70-75%

2 Reps @ 80-85%

1-2 Reps @ 90%

–

Then make a jump to around 92-95% for a 3RM Attempt

“Nancy” (Time)

5 Rounds for Time

400m Run

15 Overhead Squats

Time Cap: 20:00

Score = Time

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

Goal: 17:00
Stimulus: Running / Overhead Squat Stamina / Benchmark Test

RPE: 9/10

Primary Objective: Consistent pacing across rounds, 2:15-3:00 per round.

Secondary Objective: 15 unbroken overhead squats every round.

[Nancy: Levels] (Time)

Level 2:

5 Rounds for Time

400m Run

15 Overhead Squats

Barbell: 75/55lb (34/25kg)

Level 1:

5 Rounds for Time

300m Run

12 Overhead Squats

Barbell: 45/35lb (20/15kg)

Masters 55+:

5 Rounds for Time

400m Run

15 Overhead Squats

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

Competitor:

5 Rounds for Time

400m Run

15 Overhead Squats (First rep taken as a Squat Snatch)

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

Hotel Gym / Travel:

5 Rounds for Time

400m Run (Treadmill)

15 Dual Dumbbell Front Squats or 8/8 Single Arm Overhead Squats

Dumbbells: 35/25lb (15/12kg)

PRVN Reset (No Measure)

For Quality

8:00 AMRAP

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch (Alternating Sides as Desired)

1:00 Saddle Pose

Optional Accessories (Checkmark)

For Quality:

3 Sets:

8/8 Single Kettlebell Front Rack Contralateral Step-Up (20-in Box)

50/50ft (15/15m) Single Arm Overhead Carry

:30/:30 Single Leg Foot Elevated Glute Bridge

Intent: Unilateral Strength and Stability / Restorative Work