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WOD – Sat, Oct 4

September 29, 2025Uncategorized

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CrossFit East River – WOD

Warm-up Flow (Checkmark)

General Warm-Up

3 Sets: For Quality

1:30 Row

5 Inchworm to Hollow

10 Down Dog to Up Dog

5 Pike Push-Ups

10 Sumo Stance Good Mornings

10 Alternating Box Step-Ups

5 Box Jumps

Specific Pre p:

– Talk through Wall Facing Handstand Push-Up technique and form and go through mods. Practice 3-5 Reps of modification and movement pattern for the day.

– Elevator style kipping pull-up: Find the kip swing and work on tension and rhythm. Slowly build the kip and create a slight elbow bend and then push away and build the swing getting higher and higher until the chin is over the bar. Perform 5-6 Reps

– Build to working loads on the Sumo Deadlift over the course of 2-3 sets working on tension, body position, and maintaining knees out and chest up.

– Perform 3-5 Box Jump Overs

– 12/9 Calories on the Rower: Focusing on stroke rate, straight chain path and power through the entire stroke.

Light Primer:

2 WFHSPU

4 Pull-Ups

4 Sumo Deadlifts

4 Box Jump Overs

5/4 Calorie Row

“Cascade” (AMRAP – Reps)

For Max Reps:

17:00 EMOM

minute 1: Wall Facing Handstand Push-Ups

minute 2: Pull-Ups

minute 3: Sumo Deadlift

minute 4: Box Jump Overs

minute 5: Calorie Row

minute 6: Rest

Barbell: 185/125lb, 84/57kg

Box Height: 24/20in

*Start In a Waterfall rolling in on the minute to different stations
Score: Total Reps Across All Stations

Goal: 75/70+ Per Round (225/210+ Total)

Stimulus: Gymnastics + Posterior Chain Capacity / Aerobic Power

RPE: 8/10

Primary Objective: Maintain strong, repeatable efforts on each station while holding high-quality movement standards.

Secondary Objective: Hit similar rep counts across all five active minutes; avoid a large drop-off after the opening round.

[Cascade: Levels] (3 Rounds for reps)

Level 2:

For Max Reps:

17:00 EMOM

minute 1: Wall Facing Handstand Push-Ups

minute 2: Pull-Ups

minute 3: Sumo Deadlift

minute 4: Box Jump Overs

minute 5: Calorie Row

minute 6: Rest

Wall Facing Handstand Push-Ups to 2in Riser

Barbell: 155/105lb, 70/48kg

Box Height: 24/20in

—

Level 1:

For Max Reps:

17:00 EMOM

minute 1: Box Piked Handstand Push-Ups

minute 2: Jumping Pull-Ups

minute 3: Sumo Deadlift

minute 4: Box Step-Overs

minute 5: Calorie Row

minute 6: Rest

Barbell: 95/65lb, 43/30kg

Box Height: 24/20in

—

Masters 55+:

For Max Reps:

17:00 EMOM

minute 1: Wall Facing Handstand Push-Ups

minute 2: Pull-Ups

minute 3: Sumo Deadlift

minute 4: Box Jump Overs

minute 5: Calorie Row

minute 6: Rest

Wall Facing Handstand Push-Ups to 2in Riser

Barbell: 135/95lb, 61/43kg

Box Height: 24/20in

—

Competitor:

For Max Reps:

17:00 EMOM

minute 1: Wall Facing Handstand Push-Ups

minute 2: Chest to Bar Pull-Ups

minute 3: Sumo Deadlift

minute 4: Box Jump Overs

minute 5: Calorie Row

minute 6: Rest

Barbell: 225/155lb, 102/70kg

Box Height: 24/20in

—

Travel / Hotel:

For Max Reps:

17:00 EMOM

minute 1: Wall Facing Handstand Push-Ups

minute 2: Strict Pull-Ups

minute 3: Dual Dumbbell Sumo Deadlift

minute 4: Bench Jump Over

minute 5: Machine of Choice

minute 6: Rest

Dumbbells: 2 x 70/50lb, 32/22.5kg

Mobility (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3 Sets: For Quality

:20 Flutter Kicks

Rest :20

:20 Hollow Rocks

Rest :20

20 Bear Plank Pull Throughs

Rest :20

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