WOD – Fri, Oct 30

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CrossFit East River – WOD

Warm-up

General Warm-Up

2:00 Cardio Choice (Bike Ideally)

–

10 Cat-Cow

:20 Down Dog to Up Dog

:15/:15 Crossbody Lat Stretch

10/10 Quadruped Thoracic Rotations

10 Scapular Push-Ups

–

2 Sets:

15 Banded Pull-Aparts

10 Deep Lunge Mountain Climbers

5 Up-Downs

–

Specific Barbell Prep

2 Sets: Empty Barbell

5 Strict Press (Ribs down, bar path tight to the face)

5 Front Rack Dip and Drive, No Press (Vertical torso, heels stay down)

5 Push Press (Finish the drive before the arms take over)

–

Then build in 2-3 sets of 3 reps to 65% before the clock starts.

Push Press (Every 3:00 x 4 Sets
9 Reps @ 65%)

Loading Notes: % of 1RM Push Press

– Focus on a vertical dip and drive with a firm lockout of the knees, hips, and elbows with the biceps covering the ears, bar over midline, and a tight core avoiding hyperextension.

“Go, Dog. Go!” (Calories)

For Calories

5 Sets

1:00 AMRAP

10 Burpees

Max Calories on Echo Bike

Rest 1:00 b/t sets

Score = Total Calories

*Originally Performed on 9/20/2025

Bike Alternatives: Bike Erg / Assault Bike

Goal: 10/7+ Calories per set, 50/35+ Calories total
Stimulus: High Aerobic Power / Repeat Sprint

RPE: 9/10

Primary Objective: Hold calorie output within 1-2 calories across all five sets.

Secondary Objective: Clear the 10 burpees in :25-:30 every round so there is real time to earn calories.

[Go, Dog. Go!: Levels] (Calories)

Level 2:

For Calories

5 Sets

1:00 AMRAP

8 Burpees

Max Calories on Echo Bike

Rest 1:00 b/t sets

Big Class Notes:

Split the class in half and work as 1:00 on / 1:00 off on alternating segments. For 3 Groups move to a :40 Clock Delay, so you have athletes starting on 0:00, 0:40, 1:20, then the second set starts again at 2:00, and so on.

PRVN Reset (No Measure)

For Quality:

3 Sets:

:30/:30 Crossbody Lat Stretch

:30 Extended Plank Reverse Bridge

1:00 x 90/90 Hip Internal + External Rotations

:20/:20 Couch Stretch

Intent: Restore Range of Motion through the Shoulder and Hips

Optional Accessories (Checkmark)

For Quality:

3 Sets

10 Dumbbell Crush Press , Moderate

8-10 Ring Push Up

15 Feet Elevated Bench Dips