WOD – Tue, Sep 2

September 2, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility + Activation

400m Run

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:30/:30 Band-Assisted Lat Stretch

—

General + Specific Prep

8 Bar Kip Swings

8 Strict Knee Raises

8 V-Ups

16 Box Step-Overs (Unweighted)

–

2 Sets

:20 Wall Lean March

4 Kipping Knees to Chest

4 Alternating Toes to Target / Bar

4 Toes to Target / Toes to Bar / Alternating Toes to Bar

8 Single Dumbbell Box Step-Overs (Building to Working Loads)

—

Optional Primer:

200m Run

6 Toes to Bar

6 Single Dumbbell Step-Overs

“Raspberry Beret” (Time)

For Time:

4 Rounds

800m Run

20 Toes to Bar

20 Single Dumbbell Step-Overs

Dumbbell: 50/35lb, (22.5/15kg)

Box Height: 24/20in
Score: Time

Time Cap: 32:00

Goal Time: 22:00-28:00

Stimulus: Long aerobic conditioning / sustained pacing

RPE: 7–8/10

Primary Objective: Maintain consistent splits across rounds

Secondary Objective: Keep the toes to bar and the single db step-overs to under 2 minutes per movement.

[Raspberry Beret: Levels] (Time)

Level 2:

800m Run

20 Alternating Toes to Bar

20 Single Dumbbell Step-Overs

Dumbbell: 35/25lb, 15/12kg

Box Height: 24/20in

Level 1:

600m Run

20 Kipping Knee Raises

20 Single Dumbbell Step-Overs

Dumbbell: 25/15lb, 12/7kg

Box Height: 24/20in

Masters 55+:

800m Run

20 Alternating Toes to Bar

20 Single Dumbbell Step-Overs

Dumbbell: 30/20lb, 14/9kg

Box Height: 24/20in

Competitor:

1000m Run

30 Toes to Bar

15 Dual Dumbbell Step-Overs

Dumbbells: 2 x 50/35lb, 22.5/15kg

Box Height: 24/20in

Travel / Hotel:

4 Rounds

800m Run

25 V-Ups

20 Single Dumbbell Bench Step-Ups

Dumbbell: 50/35lb, (22.5/15kg)

Bench Height: 18in

Mobility (Checkmark)

PRVN Mobility #2

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Optional Accessories (Checkmark)

For Quality:

3 Sets:

:30 Hollow Hold

:15 Rest

:60 Forearm Plank

:30 Rest