WOD – Sun, Aug 3

August 3, 2025Uncategorized

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Week of 7/28 Programming Overview

Monday: WOD: Nate (Muscle Ups, HSPU, KBS)
Tuesday: Strength: Clean and Jerk – WOD: Rowing, DB Squat Cleans, Situps, Burpees
Wednesday: WOD: Wall Walks, Running, Rowing, Wall Balls
Thursday: Strength: Snatch – WOD: DU, Power Snatches
Friday: Strength: Back Squat – WOD: Thrusters, TTB
Saturday: Burpee Pullups, DB Bench, Running
Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

General Prep

3 Sets: for Quality

:45 Bike @ increasing intensities

10 Alternating Curtsy Lunges

15 Banded Good Mornings

:30/:30 Side Plank

:30 Alternating Dead-Bugs

Primer

3 Sets

10 Lateral Bar Hops

6 Deadlifts (Building to Working Loads)

6/4 Calorie Echo Bike @ Hard intensity

“Limit Approaching Zero” (Time)

For Time:

20 Lateral Bar Hops

15 Deadlifts

10/7 Calorie Echo Bike

Rest 1:30

20 Lateral Bar Hops

15 Deadlifts

10/7 Calorie Echo Bike

Rest 1:00

20 Lateral Bar Hops

15 Deadlifts

10/7 Calorie Echo Bike

Rest :30

20 Lateral Bar Hops

15 Deadlifts

10/7 Calorie Echo Bike

Barbell: 225/155lb, 102/70kg
Goal: 9:00–12:00 Total Time

Time Cap: 15:00

Stimulus: Heavy Breathing Under Load / Sprint Repeatability

RPE: 9/10

Primary Objective: Push to maintain sub-2:30 splits across all 4 rounds

Secondary Objective: Hold unbroken deadlifts or quick fast breaks in 10+5

[Limit Approaching Zero: Levels] (Time)

Level 2:

Barbell: 185/125lb, 84/57kg

Level 1:

Barbell: 60% of 1RM Deadlift

Masters 55+:

Barbell: 155/105lb, 70/48kg

Competitor:

Barbell: 275/185lb, 125/84kg

Travel / Hotel:

20 Lateral Dumbbell Hops

15 Dual Dumbbell Deadlifts

5 Shuttle Runs (25/25ft, 7.5/7.5m)

Accessories (Checkmark)

3 Sets for Quality

10/10 Staggered Stance Dual Dumbbell Romanian Deadlift

:35 Weighted Sorenson Hold

:60 Weighted Plank

Mobility (Checkmark)

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225/155

20 Box Jumps, 24″/20″

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here