WOD – Thu, Jan 1

December 27, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

3 Sets: For Quality @ Progressive Intensity and Loading

8/6 Calorie Bike

8/8 Single KB Staggered Stance Deadlift

10 Russian Kettlebell Swings

6 Inchworm Walk-Out to Hollow

10 Deep Lunge Mountain Climbers

Specific Barbell Prep

5 Deadlifts w/ light loads (Off Floor, Cueing Positions)

3 Deadlifts @ 40-45%

3 Deadlifts @ 45-50%

3 Deadlifts @ 50-55%

3 Deadlifts @ 60%

Then.. Working loads on the bar

Deadlift (Every 2:00 x 5 Sets
8 Reps @ 65%

% is Based on 1RM Deadlift
Score = Load)

Modifications:

– For Back Pain: Adjust Hex Bar or Sumo Deadlifts

– Limited mobility + re-introduction of hinge pattern adjust to block deadlift

Level 1 / Beginner Athletes: As prescribed, 8 Reps @ 6-7 RPE

“Clean Slate” (3 Rounds for time)

For Time:

Every 5:00 x 3 Sets

9 American Kettlebell Swings

11 Line Facing Burpees

13/10 Calorie Bike Sprint

Kettlebell: 70/53lb, 32/24kg

Bike: Echo / Assault / Bike Erg
Score = Average Time / Set

Goal: 1:15-1:45/Set

Stimulus: Sprint Capacity / Lactate Clearance

RPE: 9.5/10

Primary Objective: Hit each set like you don’t have another. We are pushing aerobic power today and really hitting spint style efforts.

Secondary Objective: Bike Calories Completed in under 30 seconds on each set.

[Clean Slate: L2, L1, & Masters 55+] (3 Rounds for time)

Level 2:

Every 5:00 x 3 Sets

9 American Kettlebell Swings

11 Line Facing Burpees

13/10 Calorie Bike Sprint

Kettlebell: 53/35lb, 24/16kg

Score = Average Time / Set

—

Level 1:

Every 5:00 x 3 Sets

9 Russian Kettlebell Swings

7 Line Facing Burpees

9/7 Calorie Bike Sprint

Kettlebell: 35/26lb, 16/12kg

Score = Average Time / Set

—

Masters 55+:

Every 5:00 x 3 Sets

9 Russian Kettlebell Swings

11 Line Facing Burpees

12/9 Calorie Bike Sprint

Kettlebell: 53/35lb, 24/16kg

Score = Average Time / Set

[Clean Slate: Competitor & Travel] (3 Rounds for time)

Competitor:

Every 5:00 x 3 Sets

11 American Kettlebell Swings

11 Line Facing Burpees

15/11 Calorie Bike Sprint

Kettlebell: 70/53lb, 32/24kg

Bike: Echo / Assault / Bike Erg

Score = Average Time / Set

—

Travel / Hotel:

Every 5:00 x 3 Sets

9 American Kettlebell Swings or Dual Dumbbell Hang Muscle Snatch

11 Line Facing Burpees

14 Alternating Split Squat Jumps

Kettlebell: 70/53lb, 32/24kg or 2 x 35/25lb, 15/12kg Dumbbells

Bike: Echo / Assault / Bike Erg

Score = Average Time / Set

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)

For Quality

3 Sets:

10-12 Barbell Hip Thrusts

:20 Feet Elevated Hamstring Plank March

:45 Weighted Wall Sit