WOD – Sun, Aug 31

August 31, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility Prep and Activation

:30/:30 Banded Lat Stretch

:30 PVC Pass throughs

:30 PVC Elbow Touches

:30 Seated 90/90 Hip Rotations

General Movement Prep

2 Sets: For Quality

6/6 Single-Arm Kettlebell Front Rack Squat

6/6 Single-Arm Kettlebell Strict Press

8 Ring Rows

:15 Wall Facing Handstand Hold

Specific Skill & Load Prep

Wall Facing Strict HSPU Progressions:

2 Box Pike Strict HSPU or 2 Wall Facing Strict HSPU

Strict Pull-Up Prep: 3 Reps at modification for the day

Kettlebell Thruster Build: 4 Reps (light) + 4 Reps (workout load)

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

1 Wall Facing Strict HSPU (scaled if needed)

2 Strict Pull-Ups or modification

4 Dual Kettlebell Thrusters (Working Loads)

“Cliffside Press” (AMRAP – Rounds and Reps)

20:00 AMRAP

2 Wall Facing Strict Handstand Push-Ups

4 Strict Pull-Ups

8 Dual Kettlebell Thrusters

Kettlebells: 2×53/35lb, 24/16kg
Score = Rounds + Reps

Goal: 11+ Rounds

Primary Objective: Maintain strict strength quality under increasing fatigue.

Secondary Objective: Look to complete each round in under 90 seconds

Stimulus: Upper-body strict strength endurance paired with total-body pressing demand.

RPE: 7/10

[Cliffside Press: Levels] (AMRAP – Rounds and Reps)

Level 2:

Wall Facing Strict Handstand Push-Ups to Abmat

3 Strict Pull-Ups

KB’s: 44/26lb, 20/12kg

Level 1:

Box Piked Handstand Push-Ups

3 Banded Strict Pull-Ups or Jumping Pull-Ups with eccentric

Dumbbell Thrusters 25/15lb, 12/7kg

Masters 55+

Wall Facing Strict Handstand Push-Ups to Abmat

3 Strict Pull-Ups

Dumbbell Thrusters 30/20lb, 14/9kg

Competitor:

4 WFHSPU

6 Strict Chest to Bar Pull-Ups

8 Kettlebell Thrusters 70/53lb, 32/24kg

Travel:

As prescribed, sub Dumbbell Thrusters at similar loading

Big Class:

As prescribed

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)

Optional Accessories (Checkmark)

3 Sets: For Quality

10 Supine Bent Over Barbell Rows

15 Dual Dumbbell Hammer Curls

50/50ft (15/15m) Single Arm Overhead Carry