WOD – Sat, Sep 6
Announcements
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CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!
Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.
CrossFit East River – WOD
Warm-Up (Checkmark)
Mobility Prep and Activation
2:00 Cardio Choice
:30 Down Dog to Up Dog + Calf Gas Pedals
:20 Extended Plank Reverse Bridge
:20/:20 Quadruped Thoracic Rotations
General Prep
2 Sets: For Quality (Empty Barbell)
2 Box Get-Overs
4 Tall Muscle Clean
4 Tall Power Cleans
8 Barbell Reactive Quarter Squat Jumps
8 Wall Balls
Specific Primer
Take 5:00 to Build to working loads on the Hang Power Cleans
–
Then
3 Box Get Overs
4 Hang Power Cleans
6 Wall Balls
4 Hang Power Cleans
3 Box Get Overs
“Purple Rain” (Time)
For Time, With a Partner
25 Box Get-Overs
50 Hang Power Cleans
100 Wall Balls
50 Hang Power Cleans
25 Box Get-Overs
*Split Work as desired to complete the workout
Box: 40in Box
Barbell: 135/95lb, 61/43kg
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score: Time
Time Domain: 16:00–22:00
Time Cap: 25:00
Stimulus: Teamwork / Barbell Cycling / Full-Body Stamina
RPE: 8/10
Primary Objective: Maintain fast, efficient transitions between partners to minimize downtime
Secondary Objective: Break barbell and wall ball sets into sustainable chunks to preserve power output
[Purple Rain: Levels] (Time)
Level 2:
30 Box Jump Overs
60 Hang Power Cleans
90 Wall Balls
60 Hang Power Cleans
30 Box Jump Overs
Box: 24/20in
Barbell: 95/65lb, 43/30kg
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Level 1:
30 Box Step Overs
60 Hang Power Cleans
90 Wall Balls
60 Hang Power Cleans
30 Box Step Overs
Box: 24/20in
Barbell: 65/45lb, 30/20kg
Wall Ball: 14lb, 6/4kg, 10/9ft
Masters 55+
30 Box Jump Overs
60 Hang Power Cleans
90 Wall Balls
60 Hang Power Cleans
30 Box Jump Overs
Box: 24/20in (Step-Overs Allowed)
Barbell: 95/65lb, 43/30kg
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Competitor:
For Time, With a Partner
25 Box Get-Overs
50 Hang Power Cleans
100 Wall Balls
50 Hang Power Cleans
25 Box Get-Overs
*Split Work as desired to complete the workout
Box: 40in Box
Barbell: 155/105lb, 70/48kg
Wall Ball: 30/20lb, 14/9, 10/9ft
Hotel / Travel: Solo
15 Bench Jump Overs
25 Dual Dumbbell Hang Power Cleans
100 Air Squats
25 Dual Dumbbell Hang Power Cleans
15 Bench Jump Overs
*Split Work as desired to complete the workout
Dumbbell: 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)
Part A)
10:00 EMOM
minute 1: 10 Goblet Cyclist Squats
minute 2: 10 Dual Dumbbell Romanian Deadlifts
Part B)
3 Sets: For Quality
12-15 Prone Banded Hamstrings
10-12 Seated Medball Leg Extensions (10sec Pause on Final Rep)