WOD – Fri, Oct 31
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Mobility Prep and Activation
20 Lateral Line Hops
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
:30 Behind the Neck Elbow Punch Throughs
General Movement Prep
2 Sets: For Quality
6 Alternating Box Step-Ups + 6 Box Jumps
6 Tall Muscle Cleans
6 Front Squats
6 Push Press
6 Scapular Pull-Ups + 6 Bar Kip Swings
Specific Front Squat Prep and Build
Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)
3 Reps @ ~45-50%
3 Reps @ ~50-55%
3 Reps @ ~55-60%
Then put working loads on the barbell
Conditioning Prep and Primer (After Squats)
5 minutes of Kipping Pull-Up / Butterfly Pull-Up Progression Practice and Movement
–
2 Sets
3 Thrusters
4 Pull-Ups
5 Box Jump Overs
*Getting Flow and Movement
Front Squat (Weightlifting Variable Reps & Sets)
Focus: Drive through full foot, maintain upright torso and tension in the front rack.
Modifications:
– For back pain or knee pain let’s consider moving to a box squat or split squat variation.
– For shoulder limitations in the Front Squat lets move to a Back Squat variation and adjust % as necessary
Level 1 / New Athletes:
Every 2:30 x 4 Sets
8 Reps @ 6-7 RPE (Relative Perceived Exertion)
“Here’s Johnny” (Time)
5 Rounds for Time
8 Thrusters
12 Pull Ups
14 Box Jump Overs
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
Score = Time
Goal: 7-11 minutes
Time Cap: 15 minutes
Stimulus: A fast, full-body conditioning piece that blends barbell cycling, gymnastics pulling, and plyometric work into a sustained anaerobic threshold.
RPE: 9/10 — Hard / High Power Output sustainable sprint. You should feel slightly ahead of your breathing for most of the workout, then push through the final round.
Primary Objective: Unbroken Movements throughout Reinforce barbell-to-gymnastics transitions under fatigue.
Secondary Objective: Train pacing awareness through consistent split times per round. Develop breathing efficiency during cyclical, high-output conditioning.
[Here’s Johnny: Levels] (Time)
Level 2:
5 Rounds for Time
8 Thrusters
8 Pull Ups
12 Box Jump Overs
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
—
Level 1:
5 Rounds for Time
8 Thrusters
12 Jumping Pull-Ups
14 Box Step-Overs
Barbell: 45/35lb, 20/15kg
Box Height: 24/20in
—
Masters 55+
5 Rounds for Time
8 Thrusters
8 Pull Ups
12 Box Jump Overs
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
—
Comp :
5 Rounds for Time
8 Thrusters
12 Chest to Bar Pull Ups
14 Box Jump Overs
Barbell: 115/75lb, 52/34kg
Box Height: 24/20in
—
Travel / Hotel:
5 Rounds for Time
8 Dumbbell Thrusters
8 Strict Pull-Ups
14 Bench Jump Overs
Dumbbells 50/35lb, 22.5/15kg
Bench Height: 18 in
Mobility (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00/:100 Scorpion Stretch
1:00 Child’s Pose
Accessory Finisher (Checkmark)
For Quality
3 Sets
10 Ring V-Outs
10 Dual Dumbbell Z-Press
8/8 Single Kettlebell Contralateral Front Rack Step-Up
:30/:30 Side Plank