WOD – Sun, Nov 30

November 25, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

3 Sets

2:00 Cardio Choice

8/8 Single Arm Dumbbell Upright Row

8 Single Arm Dumbbell Strict Press + 15 sec Single Arm Overhead Hold (Each Arm)

8/8 Suitcase Contralateral Lunge w/ Knee Drive

:15 Dead-Hang + :15 Active Hang

10 Ring Rows

Go over all specifics for each movement and build to working modifications.

“Taste the Rainbow” (Weight)

20:00 EMOM

minute 1: 10 Strict Press

minute 2: 50ft (15m) Dual Dumbbell Farmers Lunges

minute 3: 10 Inverted Rows

minute 4: 10 Goblet Cossack Squats

Barbell: 60% of 1RM Strict Press

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

Kettlebell: 53/35lb, 24/16kg
Score = Load on Barbell

Record Weights for Movements in Notes

Goal: Unbroken Reps across all movements (Lunge @ 25/25, 7.5/7.5m) Unbroken segments)

Stimulus: Full Body Strength EMOM / Hypetrophy

RPE: 5/10

Primary Objective: High quality movement and technique throughout.

Secondary Objective: Unbroken movements across at working loads

[Taste the Rainbow: L2, L1, & Masters 55+] (Weight)

Level 2:

20:00 EMOM

minute 1: 10 Strict Press

minute 2: 50ft (15m) Dual Dumbbell Farmers Lunges

minute 3: 10 Inverted Rows

minute 4: 10 Goblet Cossack Squats

Barbell: 60% of 1RM Strict Press

Dumbbells: 2 x 35/25lb, 15/12kg

Kettlebell: 44/26lb, 20/12kg

—

Level 1:

20:00 EMOM

minute 1: 10 Strict Press

minute 2: 50ft (15m) Bodyweight Walking Lunges

minute 3: 10 Inverted Rows

minute 4: 12 Goblet Cossack Squats

Barbell: 60% of 1RM Strict Press

Kettelbell: 35/18lb, 16/8kg

—

Masters 55+:

20:00 EMOM

minute 1: 10 Strict Press

minute 2: 50ft (15m) Dual Dumbbell Farmers Lunges

minute 3: 10 Inverted Rows

minute 4: 10 Goblet Cossack Squats

Barbell: 60% of 1RM Strict Press

Dumbbells: 2 x 30/20lb, 14/9kg

Kettlebell: 44/26lb, 20/12kg

[Taste the Rainbow: Competitor & Travel] (Weight)

Competitor:

Choice on Loads: Go Heavy

—

Travel:

20:00 EMOM

minute 1: 10 Dumbbell Strict Press

minute 2: 16 Dual Dumbbell Farmers Lunges

minute 3: 10 Inverted Rows or 10-15 Dumbbell Bent Over Rows

minute 4: 10 Goblet Cossack Squats

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

Kettlebell: 53/35lb, 24/16kg

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessory (Checkmark)

4 Sets: For Quality

:15/:15 Single Arm Active Hang

10 Feet Elevated Parallette Push-Up