WOD – Thu, Dec 18

December 13, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2-3 Sets: For Quality

9/7 Calorie Ski Erg or Row

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

10 Deep Lunge Mountain Climbers

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

–

Then Load to Working Weights on the Bar

–

Workout Primer after Bench Press

8 Scapular Pull-Ups

6 Bar Kip Swings

4 Strict Knee Raises

–

Bathroom Break or Drink

Bench Press (Take 12:00 to Establish
5RM Bench Press)

Goal: 90%+ of 1RM Bench

Modifications:

– Adjust to Incline Bench Press, Floor Press, or Dumbbell Bench Press for movement limitations and impingement

– If any alternatives are needed beyond that, let’s look to the landmine press for extra movement modifications for the shoulder.

Level 1 / New Athletes:

Every 3:00 x 4 Sets

8 Reps @ 6-7 RPE (Relative Perceived Exertion)

“Hanging On” (Time)

For Time

100 Toes-to-Bar
Score = Time

Time Domain: 3-8 minutes

Time Cap: 10 minutes

Stimulus: Gymnastic stamina, grip endurance, midline fatigue management

RPE: 8.5/10

Primary Objective: Maintain manageable, repeatable sets (5–10 reps) without early blow-up

Secondary Objective: Minimize total rest time by having a plan.

[Hanging On: L2, L1, & Masters 55+] (Time)

Level 2:

As prescribed

—

Level 1:

For Time

75 Hanging Knee Raises

-or-

100 Anchored Sit-Ups

—

Masters 55+:

As prescribed

[Hanging On: Competitor & Travel] (Time)

Competitor:

For Time:

100 Toes to Bar

*Start with Max Unbroken Set, then complete remaining reps

Score =

A) Max Unbroken Set

B) Time to Complete 100 Toes to Bar

—

Travel / Hotel:

For Time

100 V-Ups

* Complete in as few sets as possible

Body Building Finisher (Checkmark)

10:00 AMRAP

15 Tall Kneeling Banded Lat Pull Downs

:30/:30 Side Plank

10 Ring Tricep Extensions

10 Ring Bicep Curls

Mobility (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch