WOD – Sun, Nov 9

November 4, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up:

2:00 Cardio Choice

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2 Sets

10 Down Dog Toe Touches

8/8 Quadruped Throacic Rotations

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2 Sets: For Quality

8 Bradford Press with Lockout

6 Scapular Pull-Ups

6 Ring Rows

10 Cossack Squats w/1-2 sec Pause

Specific Warm-Up:

5 Push Press @ 40-50%

5 Push Press @ 50-55%

3 Push Press @ 55-65%

3 Jumping Pull-Ups

3 Push Press @ 65-70%

3 Jumping Pull-Ups

25ft (7.5m) Dual Kettlebell Front Rack Walking Lunge @ Warm-Up Loads

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Then Load to Working Weights for the Workout

“Dunkirk” (4 Rounds for weight)

Every 4:00 x 4 Sets

5 Push Press

50ft (15m) Dual Kettlebell Front Rack Walking Lunge

5 Weighted Strict Pull-Ups

Barbell: 75% of 1RM Push Press

Kettlebells: 2 x 53/35lb, 24/16kg

Weighted Pull-Ups: Choice
Score = Pull-Up Load (Not including bodyweight)

Goal: Complete all lifts at prescribed weights and build loads to heavy on the Pull-Ups

Stimulus: Upper-lower strength integration with core stability.

RPE: 7/10

Primary Objective: Maintain posture integrity under fatigue.

Secondary Objective: Consistent load management and movement control.

[Dunkirk: Levels] (4 Rounds for weight)

Level 2:

Kettlebells: 2 x 35/26lb, 15/12kg

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Level 1:

5 Banded Strict Pull-Ups

Kettlebells: 2 x 35/26lb, 15/12kg

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Masters 55+:

Kettlebells: 2 x 35/26lb, 15/12kg

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Competitor:

Day Off

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Travel / Hotel:

Every 4:00 x 4 Sets

8 Dumbbell Push Press

16 Dumbbell Reverse Lunges

8 Strict Pull-Ups

Barbell: 75% of 1RM Push Press

Kettlebells: 2 x 53/35lb, 24/16kg

Weighted Pull-Ups: Choice

Machine Conditioning (5 Rounds for calories)

5 Sets

:20 Max Calorie Echo Bike

1:40 Rest
*Note: Reset bike after each interval

Stimulus: Anaerobic Power

RPE: 10/10

Primary Objective: Complete Max Total Calories

Secondary Objective: Consistency across all 5 sets

This is one that will hurt. The legs will burn and the body will begin feeling global fatigue by the 3rd set. Be calculated here with output, but still the goal is to really shoot for max output here.

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories (Checkmark)

For Quality

3 Sets:

12 Supine Grip Bent Over Barbell Rows

8-8-8-8 Banded Y-T-A-Ws

:30-45 Hollow Hold