WOD – Wed, Nov 5
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2-3 Sets: For Quality
200m Run or Bike
10-15 Glute Bridge Banded Pull Aparts
10 Deep Lunge Mountain Climbers
:15 Dead Hang + :15 Active Hang From Pull-Up Bar
8/8 Dual Kettlebell Staggered Stance Deadlifts *light loads
Specific Warm-Up:
5 Bench Press @ 40-50%
5 Bench Press @ 50-55%
3 Bench Press @ 55-60%
3 Bench Press @ 60-65%
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Then Load to Working Weights on the Bar
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Workout Primer after Bench Press
2 Shuttle Runs
4/3 Strict Pull-Ups
50ft (15m) Farmers Carry
4 Burpee to Plate
Bench Press (Weightlifting Variable Reps & Sets)
Focus: Tempo-controlled descent and tight scapular setup.
“The Prestige” (AMRAP – Rounds and Reps)
14:00 AMRAP
7 Shuttle Runs
7/5 Strict Pull-Ups
100ft (30m) Farmers Carry
7 Burpees to Plate
Shuttle Run: 25/25ft (7.5/7.5m)
Farmers Carry: 53/35lb, 24/16kg
Score = Rounds + Reps
Goal: 5-6 Rounds
Stimulus: Full-body stamina with a focus on grip and aerobic repeatability under moderate fatigue.
RPE: 8/10
Primary Objective: Maintain consistent round pacing with efficient transitions and steady grip management.
Secondary Objective: Avoid burnout on pull-ups and maintain posture integrity throughout the carries.
[The Prestige: Levels] (AMRAP – Rounds and Reps)
Level 2:
14:00 AMRAP
6 Shuttle Runs
6/4 Strict Pull-Ups
100ft (30m) Farmers Carry
6 Burpees to Plate
Shuttle Run: 25/25ft (7.5/7.5m)
Farmers Carry: 53/35lb, 24/16kg
Score = Rounds + Reps
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Level 1:
14:00 AMRAP
6 Shuttle Runs
6/4 Banded Strict Pull-Ups
100ft (30m) Farmers Carry
6 Burpees to Plate
Shuttle Run: 25/25ft (7.5/7.5m)
Farmers Carry: 35/18lb, 16/8kg
Score = Rounds + Reps
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Masters 55+:
14:00 AMRAP
6 Shuttle Runs
6/4 Strict Pull-Ups
100ft (30m) Farmers Carry
6 Burpees to Plate
Shuttle Run: 25/25ft (7.5/7.5m)
Farmers Carry: 44/26lb, 20/12kg
Score = Rounds + Reps
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Competitor:
14:00 AMRAP
7 Shuttle Runs
7/5 Strict C2B Pull-Ups
100ft (30m) Farmers Carry
7 Burpees to Plate
Shuttle Run: 25/25ft (7.5/7.5m)
Farmers Carry: 70/53lb, 32/24kg
Score = Rounds + Reps
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Travel / Hotel:
14:00 AMRAP
7 Shuttle Runs
7/5 Strict Pull-Ups
100ft (30m) Farmers Carry
7 Burpees
Shuttle Run: 25/25ft (7.5/7.5m)
Farmers Carry: 53/35lb, 24/16kg
Score = Rounds + Reps
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)
For Quality:
3 Sets:
10 Dual Kettlebell Hollow Body Floor Press
12 Ring Face Pulls
:45/:45 Side Plank