WOD – Sat, Aug 8
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CrossFit East River – WOD
WARM-UP
General Warm-Up
2 x
200m Run
14 Air Squats
10 Scapular Pull-Ups
6 Strict Knee Raises
6/6 Single Arm Ring Row
14 Bear Plank Shoulder Taps
Specific Warm-Up
2 Rope Pull to Stands
8 Back Squats @ Warm-Up Loads
6/4 Push-Ups
–
1 Rope Climb or Partial Rope Climb
6 Back Squats @ Warm-Up to Working Loads
6/4 Push-Ups
–
Get to Working Loads and Modifications
“The Next Wave” (Time)
With a Partner, For Time
5 Rounds:
4 Rope Climbs (15ft)
20 Back Squats (from the Rig)
40/30 Hand-Release Push-Ups
200m Run (Together)
Time Cap: 36:00
Score = Time
Barbell: 185/125lb (84/57kg)
Workout Flow: Partners share all reps on the rope climbs, back squats, and push-ups partitioned anyway they choose. The 200m run is completed together by both athletes before the next round begins. Seed teams on different stations at the start to allow natural flow and avoid traffic on the rig and ropes.
Goals: 28:00-32:00
Stimulus: Partner Workout / Chipper Feel
RPE: 8.5/10
Primary Objective: Split working reps evenly between partners across all five rounds, maintaining consistent station transitions and a steady shared rhythm throughout.
Secondary Objective: Maintain consistent pacing with the goal of completing each round in under 6:00 minutes from the first rope climb to the end of the run.
[The Next Wave: Levels] (Time)
Level 2:
5 Rounds:
4 Rope Climbs (14ft)
20 Back Squats (from the Rig)
30/24 Hand-Release Push-Ups
200m Run (Together)
Barbell: 155/105lb (70/47.5kg)
Level 1:
5 Rounds:
4 Rope Pull to Stands
20 Back Squats (from the Rig or Rack)
30/24 Elevated Push-Ups
200m Run (Together)
Barbell: 95/65lb (43/30kg)
Masters 55+:
5 Rounds:
3 Rope Climbs (15ft)
20 Back Squats (from the Rig)
30/24 Hand-Release Push-Ups
200m Run (Together)
Barbell: 135/95lb (61/43kg)
Competitor:
5 Rounds:
2 Legless Rope Climbs + 2 Rope Climbs (15ft)
20 Back Squats (from the Rig)
40/30 Hand-Release Push-Ups
200m Run (Together)
Barbell: 225/155lb (102/70kg)
Hotel Gym / Travel:
5 Rounds: Solo
8 Strict Pull-Ups
12 Goblet Squats
20/15 Hand-Release Push-Ups
200m Run
Dumbbells: heaviest / unbroken
PRVN Reset
For Quality:
4 Sets
6/side Thread the Needle
:45 Sphinx Pose
w/ Passive Breathing
6 Seated Thoracic Extension on Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
Optional Accessories (Checkmark)
For Quality:
4 Sets:
10/10 Single Arm Bent Over Row
10 Goblet Cyclist Squats
15/15 Banded Terminal Knee Extensions