WOD – Fri, Jun 13

June 13, 2025Uncategorized

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We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
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CrossFit East River – WOD

General Prep, Mobility and Activation Work

3 Sets: For Quality

250/200m Row

15 Banded Good Mornings

10 Bulgarian Ring Rows

:15 Hollow Hold

:15 Arch Hold

10 Alternating Scorpions

—

Then Go Through Bar Muscle-Up Progressions and Build towards working loads on the Deadlift

“The Oracle” (Time)

3 Rounds for Time

12-9-7 BMU

500/450m Row*

24-18-14 Deadlift

Barbell: 205/145lb, 93/66kg
Goal: Finish between 9–13 minutes

Time Cap: 16:00

Stimulus: Grip-intensive push through high-skill gymnastics and pulling stamina

RPE: 9/10

Primary Objective: Manage grip fatigue to preserve bar muscle-up quality and maintain deadlift mechanics under duress

Secondary Objective: Hold consistent 1:45–2:05 row splits while transitioning quickly between stations

[The Oracle: Levels] (Time)

Level 2:

3 Rounds for Time

24-18-14 Pull-Ups

500/450m Row*

24-18-14 Deadlift

Barbell: 155/105lb, 70/48kg

Level 1:

3 Rounds for Time

24-18-14 Jumping Pull-Ups

400/350m Row*

24-18-14 Deadlift

Barbell: 95/65lb, 43/30kg

Masters 55+:

3 Rounds for Time

24-18-14 Pull-Ups

500/450m Row*

24-18-14 Deadlift

Barbell: 135/95lb, 61/43kg

Competitor:

3 Rounds for Time

12-9-7 BMU

500/450m Row*

24-18-14 Deadlift

Barbell: 225/155lb, 102/70kg

Travel / Hotel:

3 Rounds for Time

24-18-14 Pull-Ups

400m Run

24-18-14 Dual Dumbbell Deadlift

Dumbbells: 70/50lb, 32/22.5kg

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

4 Sets: For Quality

12 Feet Elevated Ring Rows

12 Dumbbell Hammer Curls

Rest 1:00

15 Glute Bridge With Medball Squeeze (adduction)

5 Hamstring Walk-Outs (out and back = 1)

Rest 1:00