WOD – Tue, Jun 30
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CrossFit East River – WOD
Warm-Up Flow (No Measure)
General Warm-Up
2:00 Cardio Choice (Bike preferred)
10 Banded Pull Aparts
5 Inchworm to Push-Up
10 Plank Shoulder Tapbs
10 Scapular Pull-Ups
10/10 Quadruped Thoracic Rotations
8 Empty Barbell Strict Press
5 Kip Swings or Jumping Pull-Up Practice
Specific Prep
3 Sets, Building to Working Loads
5 Strict Press
3-5 Strict Pull-Ups (add load progressively)
Strength: Strict Press + Weighted Strict Pull-Ups (10 Rounds for weight)
10:00 EMOM
Minute 1: 8 Strict Press @ 100-105% of 3×10 test
Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3×10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.
*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.
Modifications:
Level 1: Strict Press @ 6/10 RPE across or adjust to Dumbbell Strict Press to maintain quality positions; substitute jumping pull-ups with a slow eccentric or use band-assisted strict pull-ups matched to a load that allows 3-5 unbroken reps.
Hotel Gym / Travel: Dumbbell strict press for the pressing minute and hold a dumbbell between the legs for strict pull-ups in the gym. If no pull-up bar available, sub heavy bent over dumbbell rows or Renegade Rows.
Primer (No Measure)
Work through progressions on the DB/KB Clean Hang Clean and Jerk, then move into…
2 Sets at Working Loads
9/7 Calorie Bike (easy, pacing focus)
8 AbMat Sit-Ups
4 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack and Overhead Carry
Use this to confirm dumbbell or kettlebell load, carry setup, and bike pacing before “Nightcrawler” begins.
“Nightcrawler” (Time)
For Time:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Echo / Bike Erg / Assault (same calories across)
Score = Time
Time Cap: 14:00
Goals: 1:15-1:45 per set, 9:00-12:00 running time
Stimulus: Grip, Midline, and Quad Stamina
RPE: 8/10
Primary Objective: Unbroken movements across all five sets on the sit-ups, hang clean and jerk, and carry.
Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.
[Nightcrawler: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
Level 1:
5 Sets
10/7 Calorie Bike
12 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Dual Rack Carry
Rest same descending intervals.
Dumbbells: 2x 25/15lb (12/7kg) or Kettlebells: 2x 26/18lb (12/8kg)
Masters 55+:
5 Sets
12/9 Calorie Bike
14 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)
[Nightcrawler: Competitor & Travel] (Time)
Competitor:
5 Sets
16/12 Calorie Bike
16 GHD Sit-Ups
10 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Sub-:35 each set
Hotel Gym / Travel:
5 Sets
:40/:35 Bike or :50 Run
16 AbMat Sit-Ups or V-Ups
8 Dual Dumbbell Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or heaviest available
PRVN Reset (No Measure)
For Completion:
12:00 EMOM
Minute 1 – 8/8 Banded Internal Rotations
Minute 2 – :30 Puppy dog Pose
Minute 3 – 8/8 Banded External Rotations
Minute 4 – :30/:30 Foam Roll Lats / Posterior Delt
Optional Accessories (Checkmark)
For Quality:
3 Sets:
15 Dumbbell Zottman Curl Moderate
:30-:45 Pull-Up Bar Hang
:02 Eccentric on each Zottman Curl rep.
Choose a weight you can hold the bottom position unbroken for the full hang.