WOD – Mon, Jul 21

July 21, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up:

3 Sets: For Quality

200m Run

4/4 World’s Greatest Stretch

8 Romanian Deadlifts

6 Tall Muscle Cleans

6 Bradford Press with Lockout

10 Lateral Bar Hops

Iron Lung (Time)

5 Rounds for Time

600m Run

10 Clean and Jerks 135/95lb, 61/43kg
Goal: Time 18:00-23:00

Time Cap: 30:00

Stimulus: Barbell Conditioning / Muscular + Aerobic Endurance

RPE: 9/10

Primary Objective: Complete the workout as close to 20:00 minutes as possible

Secondary Objective: Keep Clean & Jerks under 1:00 per round

[Levels: Iron Lung] (Time)

Level 2

5 Rounds for Time

400m Run

10 Clean and Jerks 115/75lb, 52/34kg

—-

Level 1:

4 Rounds for Time

400m Run

15 Hang Power Clean and Jerks 45/35lb, 20/15kg

—-

Masters 55+:

5 Rounds for Time

400m Run

10 Clean and Jerks 95/65lb, 43/30kg

—

Competitor / Rx+:

5 Rounds for Time

600m Run

10 Clean and Jerks 155/105lb, 70/48kg

—-

Big Class Option

As prescribed

—-

Limited Equipment / Travel:

5 Rounds for Time

600m Run

10 Dual Dumbbell Clean and Jerks 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Core / Glute Finisher (Checkmark)

4 Sets, For Quality

10/10 Single Leg Glute Bridge with Adduction

10 Ring Hamstring Curls