WOD – Thu, Nov 6

November 1, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

: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

8/8 Single-Leg Glute Bridge March

8 Goblet Squats (light KB or DB)

8/8 Reverse Lunges (bodyweight)

:15 Hollow Hold

Specific Barbell Prep

2 Sets:

3 Tall Muscle Cleans

3 Front Squats

3 Press in Split

3 Hang Power Clean

3 Hang Squat Cleans

3 Split Jerks with 1 sec Pause in the Catch

Then Add loads and Build to ~70% for Set 1 of complex

Clean and Jerk (Every 3:00 x 5 Sets
1 Clean and Jerk
Rest 10-15 seconds
Clean + Front Squat + Jerk)

Start @ 70% of 1RM Clean and Jerk and Build to around 80% or 8/10 RPE. This is not meant to be a max for the day.

“Oppenheimer” (Time)

For Time

15-12-9

Power Clean

Front Squat

Push Jerk

Barbell: 135/95lb, 61/43kg
Score = Time

Goal: 5-7 minutes

Time Cap: 10 minutes

Stimulus: Moderate-load barbell cycling under sustained fatigue. Full-body power endurance test demanding precision and control across all movement patterns.

RPE: 8.5–9/10

Primary Objective: Maintain smooth, unbroken transitions through each complex while keeping barbell movement quality high.

Secondary Objective: Limit rest between sets and rounds to sustain consistent barbell tempo from start to finish.

[Oppenheimer: Levels] (Time)

Level 2:

Barbell: 115/75lb, 52/35kg

—

Level 1

Barbell: 65/45lb, 30/20kg

—

Masters 55+

Barbell: 95/65lb, 61/43kg

—

Competitor

Barbell: 155/105lb, 70/48kg

—

Travel

For Time

15-12-9

Dual Dumbbell Power Clean

Dual Dumbbell Front Squat

Dual Dumbbell Push Press

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

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

For Quality

3 Sets

6-6-6 Chest Supported I-Y-Ts

12 Barbell Good Mornings

:30 Barbell Front Rack Hold , For Load