WOD – Wed, Aug 13

August 13, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

2:00 Cardio Choice

:30 Puppy Dog Pose

:15/:15 Overhead Lat/Tricep Stretch

2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso Hold

–

General Movement Prep

2 Sets: For Quality

10 Deep Lunge Mountain Climbers

5 No Jump Burpees

8 Dual Dumbbell Romanian Deadlifts

8 Dual Dumbbell Curl to Press

–

Specific Push Press Prep and Build

1 Clean Lift Off + 1 Slow Power Clean + 1 Power Clean

3 Power Cleans @ 40%

3 Power Cleans @ 50%

2 Power Cleans @ 60%

Power Clean (10:00 EMOM
1 Rep @ 70%+

% of 1RM Power Clean
)

Level 1:

10:00 EMOM

3 Hang Power Cleans with Pause in the Catch @ 6-7 RPE across

*Goal: Reinforce Bar Path and a quality Front Rack Catch

Modifications:

– Move to a Hang Power Clean or Block Power Clean for those with lower back discomfort

– Adjust to 3-5 Dual Dumbbell Power Cleans for those with Front Rack Mobility Issues.

“You Can Do It!” (Time)

For Time:

10-1 Bar Facing Burpees

1-10 Power Cleans

Barbell: 135/95lb, 61/43kg
Goal Time Domain: 6:00-9:00

Time Cap: 12:00

Stimulus: Barbell Conditioning / Cycling Patterns

RPE: 8.5/10

The goal is to up the intensity here as both these movements will get the heart rate revving. The idea behind this progression in the week is to have a more moderate day, then a slight uptick on Tuesday and then finish off the three day build with a good intense burst effort with this barbell burner.

Primary Objective: Complete the workout in sub 9

Secondary Objective: Keep reps tight and movement efficient. Set-up and keeping the chest tall during barbell cycling will be paramount for success in the workout.

[You Can Do It: Levels] (Time)

Level 2:

Barbell: 95/65lb, 61/43kg

Level 1:

For Time:

10-1 Bar Facing Burpees

1-10 Hang Power Cleans

Barbell: 65/45lb, 30/20kg

Masters 55+:

Barbell: 75/55lb, 34/25kg

Competitor:

Barbell: 155/105lb, 70/48kg

Travel/ Hotel:

For Time:

10-1 Bar Facing Burpees

1-10 Dumbbell Power Cleans

Dumbbell Power Clean: 50/35lb, 22.5/15kg

Mobility (Checkmark)

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)

Part A)

5 Sets

3/3 Single Leg Box Jumps (to safe controlled height)

3 Broad Jumps for Distance

Part B)

3 Sets: For Quality

8-10 GHD Back Extensions

:30 Weighted Sorenson Hold