WOD – Mon, Nov 16
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CrossFit East River – WOD
Weekly Challenge! (AMRAP – Reps)
20:00 FTP Bike Erg Test
Score = Max Average Watts
1 Rep = 1 Watt
Warm-Up
General Warm-Up
2:00 Cardio Choice
–
2 Sets (Priming the Front Rack, Midline, and Shoulders):
5/5 Single Arm Kettlebell Front Squats
5/5 Single Arm Kettlebell Strict Press, Light
:20 Hollow Hold
:20 Arch Hold
:20/:20 Bear Plank Shoulder Taps
–
Specific Barbell Prep
10 Behind the Neck Elbow Punch Throughs
5 Front Squats @ Empty Barbell (Elbows Up, Knees Track the Toes)
5 Front Squats @ 40%
4 Front Squats @ 50%
3 Front Squats @ 60%
2 Front Squats @ 70%
Front Squat (Every 3:00 x 5 Sets
5 Front Squats @ 75%)
Loading Notes:
• Percentage is taken from the 1RM Front Squat and stays the same across all five sets.
• This is a quality day, not a build; if elbows drop or depth changes, end the set rather than grinding.
• Rest is generous inside the 3:00, so come back to the bar composed and braced before every un-rack.
I, Robot (Time)
For Time
3 Rounds
16 Toes to Bar
4 Wall Walks
16 Single Arm Kettlebell Squat Clean (8/arm)
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Wall Walk: 10-in From Wall Standard
Kettlebell Squat Clean: First rep from the floor to the hip, all following reps from the hang
Goals: 9:00-12:00
Stimulus: Grip, Midline, and Shoulder Endurance
RPE: 8/10
Primary Objective: Keep toes to bar in sets of 4 or more across all three rounds.
Secondary Objective: Hold 8 unbroken squat cleans per arm, no more than two breaks across the entire kettlebell volume.
[I, Robot: Levels] (Time)
Level 2:
For Time
3 Rounds
12 Toes to Bar
3 Wall Walks
16 Single Arm Kettlebell Squat Clean (8/arm)
Wall Walk: 10-in Standard
Kettlebell: 35/26lb (16/12kg)
Level 1:
For Time
3 Rounds
12 Hanging Knee Raises
4 Scaled Wall Walk or Box Piked Wall Walk
12 Single Arm Kettlebell Squat Clean (6/arm)
Wall Walk: 30-in to Wall or Box
Kettlebell: 26/18lb (12/8kg)
Masters 55+:
For Time
3 Rounds
12 Toes to Bar
3 Wall Walks
16 Single Arm Kettlebell Squat Clean (8/arm)
Wall Walk: 15-in From Wall
Kettlebell: 35/26lb (16/12kg)
Competitor:
For Time
3 Rounds
20 Toes to Bar
4 Wall Walks
16 Single Arm Kettlebell Squat Clean (8/arm)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
3 Rounds
16 V-Ups
4 Inchworm Push-Ups to Pike Push-Up
16 Single Arm Dumbbell Squat Clean (8/arm)
Dumbbell: 1 x 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
Optional Accessories (Checkmark)
For Quality:
3 Sets:
8/8 Suitcase Bulgarian Split Squat @ 21×1 Tempo
:45 Sorenson Hold
:20/:20 Side Star Plank
:30 Hollow Hold