WOD – Wed, Sep 10

September 5, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility Prep and Activation

1:00 Bike

:30/:30 Quadruped Thoracic Rotations

:30 Alternating Scorpions

:30 Alternating Iron Cross Stretch

—

2 Sets: For Quality

18 Bear Plank Shoulder Taps

12 Glute Bridge Banded Pull-Aparts

12 Deep Lunge Mountain Climbers

9/7 Calorie Echo Bike

—

Specific Bench Press Prep

5 Empty Barbell Bench Press

5 Reps @ 40-50%

3 Reps @ 50-60%

3 reps @ 60-70%

3 Reps @ 75-80%

–

Then put working weights on the bar

Bench Press (Every 3:00 x 4 Sets
5 Reps @ 80% of 1RM)

Modifications and/or Substitutions:

For Shoulder Impingment: Modify to Close Grip Bench, Floor Press, or Dumbbell Bench Press

For Limited Equipment: Substitute with Weighted Dips or Hand-Release Push-Ups

Level 1 / Beginner Athletes:

4 Sets x 5 Bench Press at 7 RPE

“Go, Dog. Go!” (Calories)

For Calories:

5 Sets

1:00 AMRAP

10 Burpees

– Max Calorie Bike

1:00 Rest
Score: Total Calories

Goal: 50/40+ Calories

Stimulus: Sprint Intervals / Burpee Speed / Max Calorie Output

RPE: 9/10

Primary Objective: Complete burpees in under :30 to leave :30-:35 on the bike

Secondary Objective: Hold consistent calorie output across all 5 sets

[Go, Dog. Go!: Levels] (Calories)

Level 2:

For Calories:

5 Sets

1:00 AMRAP

8 Burpees

– Max Calorie Bike

1:00 Rest

—

Level 1:

For Calories:

5 Sets

1:00 AMRAP

8 Up-Downs

– Max Calorie Bike

1:00 Rest

—

Masters 55+:

For Calories:

5 Sets

1:00 AMRAP

8 Burpees

– Max Calorie Bike

1:00 Rest

—

Competitor

For Calories:

5 Sets

1:00 AMRAP

12 Burpees

– Max Calorie Bike

1:00 Rest

—

Travel /Hotel:

For Calories:

5 Sets

1:00 AMRAP

10 Burpees

– Max Jumping Squats

1:00 Rest

Mobility (Checkmark)

PRVN Mobility #1

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

3-4 Sets

10-12 Ring Push-Ups

10-12 Glute Bridge Dumbbell Pull-Overs

Choice on Loads