WOD – Tue, Jan 6

January 1, 2026Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

200m Run or 1:00 Bike

10 Cossack Squats

6 Inchworm Push-Ups

10/10 Single Leg Glute Bridges

6/6 Single Arm Ring Row

Specific Loading for the Single KB Front Rack Lunge

–

Perform 2 Sets x 3-5 Walking Steps on Each Side building to load

Spend 10 minutes with Prep and Primers for Ring Muscle-Ups

Ring Muscle-Up Progression

–

2 Sets

5 Ring Muscle-Up Row

10 sec Ring Support Hold

3 sec Ring Dip Negative

10 sec Bottom of Ring Dip Hold

–

5:00-8:00 Practice

Low Ring Banded Ring Muscle-Ups

or

Toenail Spot Ring Muscle-Ups

or

High Ring Muscle-Up Swings + Ring Snap Back / Pull

“Parallel Paths” (4 Rounds for time)

For Time:

Every 8:00 x 4 Sets

600m Run

50ft (15m) Single Kettlebell Front Rack Walking Lunges

30/22 Calorie Echo Bike

7/5 Ring Muscle-Ups

Kettlebell: 53/35lb, 24/16kg
Goal: 5:45-6:45/set

Time Cap: 8:00/Set

Stimulus: Aerobic repeatability with unilateral leg loading and high-skill upper-body gymnastics

RPE: 8/10

Primary Objective: Maintain consistent set times across all four intervals

Secondary Objective: Execute high-quality gymnastics without excessive breakdown late

[Parallel Paths: Strict Rx] (4 Rounds for time)

For Time:

Every 8:00 x 4 Sets

600m Run

50ft (15m) Single Kettlebell Front Rack Walking Lunges

30/22 Calorie Echo Bike

10/8 Strict Pull-Ups

10/8 Strict Ring Dips

Kettlebell: 53/35lb, 24/16kg

[Parallel Paths: L2, L1, & Masters 55+] (4 Rounds for time)

Level 2:

Every 8:00 x 4 Sets

600m Run

50ft (15m) Single Kettlebell Front Rack Walking Lunges

25/18 Calorie Echo Bike

8/6 Strict Pull-Ups

8/6 Strict Ring Dips

Kettlebell: 44/26lb, 20/12kg

—

Level 1:

Every 8:00 x 4 Sets

400m Run

50ft (15m) Walking Lunges

20/14 Calorie Echo Bike

10 Ring Rows

10 Push-Ups

—

Masters 55+:

Every 8:00 x 4 Sets

400m Run

50ft (15m) Single Kettlebell Front Rack Walking Lunges

25/18 Calorie Echo Bike

8/6 Strict Pull-Ups

8/6 Strict Ring Dips

Kettlebell: 35/26lb, 16/12kg

[Parallel Paths: Competitor & Travel] (4 Rounds for time)

Competitor:

For Time:

Every 8:00 x 4 Sets

600m Run

50ft (15m) Dual Kettlebell Front Rack Walking Lunges

30/22 Calorie Echo Bike

9/7 Ring Muscle-Ups

Kettlebells: 53/35lb, 24/16kg

—

Travel / Hotel:

For Time:

Every 8:00 x 4 Sets

600m Run

16 Goblet Lunges

400m Run

10/8 Strict Pull-Ups

10/8 Strict Dips

Dumbbell: 50/35lb, 22.5/15kg

Mobility (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

For Quality

3 Sets:

5/5 Goblet Crossover Step-Up

10/10 Single Leg Kettlebell Knee Extension

8 Ring Bicep Curls

8 Ring Tricep Extensions