WOD – Fri, Jan 9

January 4, 2026Uncategorized

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CrossFit East River – WOD

Push Press (Weightlifting Variable Reps & Sets)

This progression is the start of our progression towards our 5RM with the focus on developing good sustainable quality volume here at the front end of our cycle.

“Identity Drift” (AMRAP – Rounds and Reps)

10:00 AMRAP

1-2-3-4-5… Wall Walk Complex

10 Dumbbell Bench Press

5 Shuttle Runs

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

Wall Walk Complex = 1 Wall Walk + 1 Wall Facing Handstand Push-Up (10 in From Wall)

Shuttle Run: 25/25ft (7.5/7.5m)
Goal: 4-5+ rounds

Stimulus: Shoulder endurance, upper-body pressing stamina, and cyclical pacing under increasing gymnastics demand

Workout RPE: 8/10

Primary Objective: Manage wall walk complex volume growth without stalling out

Secondary Objective: Keep dumbbell bench sets unbroken throughout

[Identity Drift: Competitor & Travel] (AMRAP – Rounds and Reps)

Competitor:

10:00 AMRAP

1-2-3-4-5… Wall Walk Complex

10 Dumbbell Bench Press

5 Shuttle Runs

Dumbbells: 2 x 70/50lb, 32/22.5kg

Wall Walk Complex = 1 Wall Walk + 1 Wall Facing Handstand Push-Up (10 in From Wall)

—

Travel / Hotel:

Option 1: As prescribed

Option 2:

5 Sets x 2:00 AMRAP

5 Inchworm Push-Ups

10 Dumbbell Bench Press

– Max Distance Treadmill Run

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

[Identity Drift: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)

Level 2:

10:00 AMRAP

1-2-3-4-5… Wall Walk Complex

10 Dumbbell Bench Press

5 Shuttle Runs

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

Wall Walk Complex = 1 Wall Walk + 1 Wall Facing Handstand Push-Up (20in From Wall)

—

Level 1:

10:00 AMRAP

1-2-3-4-5… Wall Walks

10 Dumbbell Bench Press

5 Shuttle Runs

Dumbbells: 2 x 25/15lb, 12/7kg

Wall Walk: 30in From Wall

—

Masters 55+:

10:00 AMRAP

1-2-3-4-5… Wall Walk Complex

10 Dumbbell Bench Press

5 Shuttle Runs

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

Wall Walk Complex = 1 Wall Walk + 1 Wall Facing Handstand Push-Up (20in From Wall)

Mobility (Checkmark)

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality:

3 Sets:

16 Alternating Kettlebell Gorilla Rows

20 Plank Dumbbell Pull Throughs