WOD – Mon, Dec 1
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)
Mobility Prep and Activation
1:00 Cardio Choice
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
:30 Alternating Scorpions
General Movement Prep
For Quality
2 Sets:
20 Lateral Line Hop or Bar Hops
4 Inchworm Push-Ups
8/8 Single-Leg Glute Bridge March
4 Tall Muscle Cleans
4 Strict Press
:20 Behind the Neck Elbow Punch Throughs
4 Back Squats
4 Front Squats
Specific Squat Prep and Build (Checkmark)
3 Front Squats + 5 Back Squats @ ~45-50%
2 Front Squats + 4 Back Squats @ ~50-55%
1 Front Squat + 3 Back Squats @ 60-65%
Then put working loads on the barbell
Conditioning Warm-Up : After Squats (1 Round @ 50–60% Effort)
5 Empty Barbell Thrusters
3 Burpees (In Place: Practicing Form and Cadence)
3 Thrusters @ Warm-Up or Working Weights
3 Bar Facing Burpees (or lateral if adjusted)
3 Thrusters @ Working Weights
3 Bar Facing Burpees (or lateral if adjusted)
Front Squat + Back Squat (AMRAP – Reps)
Every 3:00 x 5 Sets
Set 1: 3 + 7 @ 70%
Set 2: 3 + 6 @ 75%
Set 3: 3 + 5 @ 80%
Set 4: 2 + 4 @ 85%
Set 5: 2 + Max Reps @ 85%
% of Front Squat
Score = Reps Completed in Set 5 (note weight in comments).
Notes:
This session should feel like a controlled progression into heavier front-squat doubles with moderate back-squat volume work. Athletes should manage bracing consistency through the transition between movements and maintain smooth, balanced foot pressure across all reps. The final set should be tough, but technically sound. Keep mechanics as the primary objective and the max reps as the secondary goal here on the final set of 5. We would look to cap the max effort set at 10 reps today.
Modifications:
– Front Rack Mobility Limitations: Adjust to Back Squat for all reps performing 10-9-8-6-5, starting @ 70% of Back Squat and increasing to an 8.5 RPE / 10 on the final set of 5 reps.
– Knee issues: Adjust to a Box Squat Variation or a Weighted Step-Up in order to reduce shearing force on the knee.
– Low Back Issues: Look to adjust to a split squat variation and keep reps even on each leg as 3/leg Front Rack Split Squat, then 5/Leg Back Rack Split Squat for all sets at more moderate loading.
Beginner Option: 5 x (3 Front Squats + 5 Back Squats) all at 7 RPE focusing on positions and bracing rather than load.
“Full Throttle” (Time)
For Time
3 Rounds for Time
21 Thrusters
15 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
Score = Time
Time Domain: 5-9 minutes
Time Cap: 10 minutes
Stimulus: High-output sprint conditioning with pressing stamina
RPE: 9/10
Primary Objective: Look to complete each set of thrusters in 2 sets or less
Secondary Objective: Complete each set of burpees in under 90 seconds
[Full Throttle: L2, L1, & Masters 55+] (Time)
Level 2:
Barbell: 75/55lb, 34/25kg
—
Level 1:
For Time:
3 Rounds
21 Thrusters
12 Lateral Burpees over Bar (Step-Over
Barbell: 45/35lb, 20/15kg
—
Masters 55+:
Barbell: 65/45lb, 30/20kg
[Full Throttle: Competitor & Travel] (Time)
Competitor:
Barbell: 115/75lb, 52/34kg
—
Travel / Hotel:
As prescribed: Using Dumbbells If Needed
2 x 40/30lb (18/14kg) Dumbbell Thrusters
Mobility (Checkmark)
1:00/1:00 Tall Dragon Stretch
1:00/1:00 Scorpion Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
For Quality
3 Sets:
8 Glute Ham Raises
10 Reverse Nordic Curls
:15/:15 Side Star Plank