WOD – Sat, Nov 22
Announcements
Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!
CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets: For Quality
:30 Bike
:15 Transition
:30 (AMRAP : 3 High Pulls + 3 Tall Muscle Cleans + 3 Strict Press)
:15 Transition
:30 Wall Supported Handstand Hold
:15 Transition
:30 Alternating Box Step-Ups
:15 Transition
Specific Prep:
2-3 Sets:
7/5 Calorie Echo Bike
5 Hang Power Cleans, Building to Working Loads
3-5 Strict Handstand Push-Ups, Box Piked Handstand Push-Ups, or Down Dog Pike Push-Ups
5 Box Jumps, Building to Working Height
“Cerberus” (Time)
For Time: 3 Person Teams
Athlete 1:
200/140 Calorie Echo Bike
–
Athlete 2:
5 Rounds
20 Hang Power Cleans
15 Strict Handstand Push-Ups
10 Box Jumps
Barbell: 135/95lb, 61/43kg
Box Height: 30/24in
*2 Athletes working and one rest at all times. One Athlete working on Station 1: (Bike) and 1 athlete working on the Station 2: (Triplet) at all times with one athlete resting and alternate in on either the bike or the triplet at any time in order to complete the workout as fast as possible.
M/M/F Teams: 180 Calories
F/F/M: Teams: 160 Calories
Score = Time:
Time Domain: 15:00 – 22:00
Time Cap: 25:00
Stimulus: Team Workout with focus on barbell cycling and strict gymnastics work
RPE: 8–9/10
Primary Objective: Maintain consistent pacing between the bike and triplet stations with seamless transitions between athletes.
Secondary Objective: Hold technical proficiency on Hang Power Cleans and Strict HSPU under fatigue, avoiding failed reps or rest longer than :10 before rotating.
[Cerberus: L2, L1, & Masters 55+] (Time)
Level 2:
For Time: 3 Person Teams
Athlete 1:
200/140 Calorie Echo Bike
–
Athlete 2:
5 Rounds
20 Hang Power Cleans
15 Handstand Push-Ups
10 Box Jumps
Barbell: 115/75lb, 52/34kg
Box Height: 24/20in
—
Level 1:
For Time: 3 Person Teams
Athlete 1:
150/105 Calorie Echo Bike
–
Athlete 2:
5 Rounds
20 Hang Power Cleans
15 Push Press
10 Box Step-Ups
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
—
Masters 55:
For Time: 3 Person Teams
Athlete 1:
180/130 Calorie Echo Bike
–
Athlete 2:
5 Rounds
20 Hang Power Cleans
15 Handstand Push-Ups
10 Box Jumps
Barbell: 115/75lb, 52/34kg
Box Height: 24/20in
[Cerberus: Competitor & Travel] (Time)
Competitor:
Barbell: 155/105lb, 70/48kg
Strict Deficit Handstand Push-Ups: 3/1.5in
Box Height: 30/24in
—
Travel / Hotel: Solo
For Time
1 Mile Run
Into..
5 Rounds
10 Dual Dumbbell Hang Power Cleans
5 Strict Handstand Push-Ups
10 Bench Jumps
Dumbbells: 2 x 50/35lb, 22.5/15kg
Bench Height: 18in
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)
3 Sets
For Quality:
10/10 Single Leg Dumbbell Hip Thrust
8/8 Side Plank Banded Rows