WOD – Tue, Aug 26

August 26, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility + Activation

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:15/:15 PVC Front Rack Mobility

:30/:30 Band-Assisted Lat Stretch

General Movement Prep

2 Sets: For Quality

10 Air Squats

8 Push-Ups

6 Bradford Press with Lockout + 4 Push Press

6 Kipping Swings or Ring Rows

:15 Dead Hang

Primer (1-2 Round @ 50–60% Effort)

200m Run

8 Wall Balls

6 Pull-Ups or Ring Rows

4 Push Press @ Working Loads

4 Bar Facing Burpees

“Mountain Traverse” (Time)

For Time:

1000m Run

20 Bar Facing Burpees

80 Wall Balls

20 Bar Facing Burpees

60 Pull-Ups

20 Bar Facing Burpees

40 Push Press

20 Bar Facing Burpees

1000m Run

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Barbell: 115/75lb, 52/35lb
Score: Time

Goal: 24:00-30:00

Time Cap: 32:00

Stimulus: High-volume chipper blending cyclical endurance, gymnastic pulling, and barbell stamina

RPE: 8/10

Primary Objective: Maintain consistent pacing across all movements and runs.

Secondary Objective: Manage grip and shoulder fatigue to keep wall balls, pull-ups, and push presses sustainable.

Workout Strategy:

Run the opening 1000m at ~80–85% pace. Wall balls in 2–3 sets to control HR. Burpees should be at a constant pace, not sprint. Pull-ups broken into small, repeatable sets to avoid fatigue early on. Push presses in more moderate sets, focusing on a strong leg drive. Build pace gradually on the final run and empty the tank in the last 200m.

Movement Modifications:

– Run: Adjust distance to 800m or perform 1000m Row/Ski to maintain time domain. For equivalent on Bike Sub a 2200/2000m Bike Erg

– Bar-Facing Burpees: Reduce to 15 reps per set or adjust to burpee step-overs. For class management we can sub lateral burpees over the bar if necessary.

– Wall Balls: Lower ball weight or target height. If needed move to Air Squats for those with shoulder issues pressing overhead.

– Pull-Ups: Reduce volume or scale to jumping pull-ups, banded pull-ups, or ring rows to maintain pulling volume and movement quality.

– Push Press: Adjust the load to ensure that sets of 10+ can be maintained. Sub dumbbell push press for athletes with shoulder mobility limitations or to accommodate equipment availability.

[Mountain Traverse: Levels] (Time)

Level 2:

800m Run / Wall Balls 20/14lb, 9/6kg / Jumping Pull-Ups / Push Press 95/65lb, 43/30kg

Level 1:

600m Run / Wall Balls 14/10lb, 6/4kg / Ring Rows / Push Press 65/45lb, 30/20kg

Masters 55+

800m Run / Wall Balls 14/10lb, 9/6kg / Banded Pull-Ups / Push Press 95/65lb, 43/30kg

Competitor:

Wear a 20/14lb, 9/6kg Weight Vest

Travel:

1000m Run / 100 Air Squats / 20 Burpees / 60 Dual DB Push Press/ 20 Burpees / 40 Pull-Ups / 20 Burpees / 1000m Run

Mobility (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3 Sets: For Quality

10 Weighted Maltese Raises

10/10 Single Arm Dumbbell GHD Preacher Curls

10 Reverse Nordic Curls

15 Wall Tibialis Raises