WOD – Mon, Sep 1

September 1, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility, Body Heat, and Activation

1;00 Cardio Choice

:30 Alternating Overhead Tricep / Lat Stretch

:30 Childs Pose

:20 Extended Plank Reverse Bridge

8/8 Quadruped Thoracic Rotations

—

2 Sets: For Quality

5 Tall Muscle Clean + Press

5 Front Squats

10 Deep Lunge Mountain Climbers

5 Jumping Pull-Ups

5 Ring Row

—

Specific Primer

3 Sets: Building to Working Loads

3 Squat Cleans

1 Squat Clean Thruster

3 Shoulder to Overhead

3 Burpee C2B Pull-Ups, Pull-Ups, or Jumping Pull-Ups

The Lyon (Time)

5 Rounds for Time

7 Squat Cleans (165/115 lb)

7 Shoulder-to-Overheads (165/115 lb)

7 Burpee Chest-to-Bar Pull-Ups

2 minutes Rest between rounds
To learn more about The Lyon click here
Dedication

This workout is named in honor of Capt. David Lyon, a U.S. Air Force Academy graduate who was killed in action on December 27, 2013. “The Lyon” serves as a reminder of his courage, leadership, and sacrifice. Approach each set with the same determination and resilience he embodied in service.

Originally programmed on the PRVN Affiliate Track Sept 28, 2023

Score: Time

Time Domain: 18:00–23:00

Time Cap: 25:00

Stimulus: Barbell Conditioning / Full-Body Muscular Stamina

RPE: 8/10

Primary Objective: Complete each set in 2:00–2:30

Secondary Objective: Maintain even pacing across all sets

[The Lyons: Levels] (Time)

Level 2:

7 Squat Cleans

7 Shoulder-to-Overheads

7 Burpee Pull-Ups

Load: 135/95lb, 61/43kg

Level 1:

7 Hang Power Cleans

7 Front Squats

7 Shoulder-to-Overheads

7 Burpee Jumping Pull-Ups

Load: 65/45lb, 30/20kg

Masters 55+:

7 Power Cleans

7 Front Squats

7 Shoulder-to-Overheads

7 Burpee Pull-Ups

Load: 95/65lb, 43/30kg

Competitor

As prescribed

Travel /Hotel:

7 Dumbbell Squat Cleans

7 Dumbbell Shoulder-to-Overheads

7 Burpee Pull-Ups

Load: 2×50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

10:00 EMOM

minute 1: 10/7 Strict Pull-Ups

minute 2: 15 Dumbbell Bench Press

Choice on Loads that allow for unbroken Bench Press

*Look to add band tension or move to ring rows for pull-ups if needed.