WOD – Sat, Aug 30

August 30, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility Prep and Activation

2:00 Row

:30 Down Dog to Up Dog + Calf Gas Pedals

:20 Extended Plank Reverse Bridge

:20/:20 Quadruped Thoracic Rotations

General Movement Prep

2 Sets: For Quality

8 Tall Muscle Cleans

8 Barbell Strict Press

10 Deep Lunge Mountain Climbers

4 No Jump Burpees

Specific Barbell & Skill Prep

Empty Barbell Complex: 3 Clean Deadlifts + 3 Hang Power Cleans + 3 Push Jerks

Build to starting load for Clean & Jerk in 2–3 sets

Wall Walk Progressions: 1 Wall Walk + :05 Hold

Conditioning Primer (1 Round @ 50–60% Effort)

6 Calorie Row

4 Lateral Burpees Over the Rower

6 Calorie Bike

12 Double Unders

“Coastal Relay” (Time)

For Time, With Partner, Alternating Rounds

6 Rounds

10 Clean and Jerk

3 Wall Walks

Into..

6 Rounds

12/9 Calorie Row

6 Lateral Burpees Over the Rower

Into..

6 Rounds

12/9 Calorie Bike

36 Double Unders

Barbell: 135/95lb, 61/43kg
Score: Time to complete

Goal: 25:00 – 32:00

Time Cap: 40:00

Stimulus: Partner relay conditioning that blends barbell cycling, gymnastics skill, cyclical power, and rope coordination. The alternating format allows near-max effort each turn while testing recovery and repeatability.

RPE: 8–9/10

Primary Objective: Each round under 90 seconds while maintaining consistent intensity and smooth partner transitions

Secondary Objective: Execute clean transitions between partners to avoid downtime.

[Coastal Relay: Levels] (Checkmark)

Level 2:

Barbell 115/75lb, 52/35lb

2 Wall Walks

Row/Bike 9/7 Calories

24 DU or 48 Singles

Level 1:

Barbell 75/55lb, 34/25kg,

Row/Bike 8/6 Cal;

36 Singles

2 Wall Walks to 20in off the wall

Masters 55+

Barbell 95/65lb, 43/30kg

2 Wall Walks

Row/Bike 9/7 Calories

24 DU or 48 Singles

Competitor:

12 Clean and Jerks

4 Wall Walks

15/12 Calorie on Machines

8 Lateral Burpees over Rower

48 Double Unders

Hotel / Travel: Shuttle Run (150m) for Row/Bike

Mobility (Checkmark)

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

10 Deficit Dual Kettlebell Sumo Deadlifts

:30 Nose to Wall Handstand Hold

:60 Wall Sit (Weighted, If Possible)