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CrossFit East River – WOD

Warm-Up: 

General Prep:

2:00 Cardio Choice

–

2 Sets

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

2 Wall Walks + 10 sec Wall Facing Handstand Hold

:30 Jump Rope

Snatch Primer

w/PVC

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

–

w/empty barbell

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

2 x 3 Position Power Snatch (Hang + Low Hang + Floor)

Power Snatch (Every 90 seconds x 10 Sets
2 Snatch Pulls
1 Power Snatch
-rest :15-
1 Power Snatch

4 Sets @ 70-80%
3 Sets @ 80+%
3 Sets @ 85%

% is Based on 1RM Power Snatch)

Level 1:

2 Segmented Snatch Grip Deadlifts + 2-3 Hang Power Snatch

*Focus here is developing positional awareness and then learning how to transfer power and speed through the hips, keeping the bar close on the turnover .

“Salt Burn” (AMRAP – Rounds and Reps)

10:00 AMRAP

5 Strict Handstand Push-Ups

5 Power Snatch

25 Double Unders

Barbell: (115/75lb, 52/35kg)
Goal: 5–7+ rounds

Score: Rounds + Reps

RPE: 8/10

Stimulus: Barbell Cycling and Upper Body Interference

Secondary Objective: Avoid missed reps and maintain flow between transitions, especially on jump rope.

[Salt Burn: Levels] (AMRAP – Rounds and Reps)

Level 2:

5 Box Pike Handstand Push-Ups (Feet)

5 Power Snatch (95/65lb, 43/29kg)

25 Double Unders or 40 Single Under

Level 1:

5 Dumbbell Push Press (2 x 25/15lb) or 5 Box Pike Handstand Push-Ups (Knees)

5 Hang Power Snatch (45/35lb bar)

35 Single Unders

Masters 55+:

5 Box Handstand Push-Ups or Seated DB Press @ 30/20lb, 14/9kg

5 Power Snatch (95/65lb, 43/29kg)

25 Double Unders or 40 Single Unders

Competitor:

Barbell: 155/105lb, 70/48kg

Travel/ Hotel:

5 Strict Handstand Push-Ups

10 Alternating Dumbbell Snatch (50/35lb, 22.5/15kg)

25 Double Unders 25 Lateral Hops

Mobility (Checkmark)

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

5 Sets: For Quality

:30 Wall Facing Handstand Hold

10/10 Single Arm Dumbbell Row

:30 Weighted Sorenson Hold

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CrossFit East River – WOD

Warm-Up (Checkmark)

2 Sets: For Quality

200m Run

10 V-Ups

:10 Hollow Hold

10/10 Single Leg Glute Bridges

5/5 Single Arm Rotational Ring Row

“Running Through the Middle” (Time)

8 Sets for Time

200m Run

10 Toes to Bar

200m Run

2/1 Rope Climb

Rest: 1:00 between sets

Rope Climb: 15ft (4.5m)
Time Cap: 35:00

Goal: 2:30–3:30 per set | 25:00–30:00 total working time

Score: Total Running Time (excluding rest)

RPE: 7.5–8/10

Stimulus: Aerobic Stamina + Midline Interference

Primary Objective: Hold consistent pacing and complete each round as close to 3:00 as possible.

Secondary Objective: Maintain even splits across all 8 sets with minimal drop-off in effort or execution.

[Running Through the Middle: Levels] (Time)

Level 2:

200m Run + 10 Alternating Toes to Bar + 200m Run + 1 Rope Climb (15/10ft)

Level 1:

150m Run + 10 Kipping Knee Raises + 150m Run + 2 Pull-to-Stands

Masters 55+:

150m Run + 8 Toes to Bar + 150m Run + 1 Rope Climb

Competitor:

200m Run + 12 Toes to Bar + 200m Run + 3/2 Rope Climb

Travel/ Hotel:

200m Run + 10 Toes to Bar + 200m Run + 6/4 Strict Pull-Ups

Mobility (Checkmark)

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

3 Sets: For Quality

10/10 Single Leg Barbell Hip Thrust

:30/:30 Side Plank

:60 Forearm Plank

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CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility Prep and Activation

10/10 Hand to Hand Wrist Circles

10 Alternating Arm Swings

10 Back Slaps

5/5 World’s Greatest Stretch

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

–

1 x Barbell Complex as a Group.

—–

9:00 EMOM

Minute 1: Cardio Choice

Minute 2: 5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers

Minute 3: “Barbell Complex”

Barbell Complex: 3 High Hang Muscle Cleans + 4 Bradford Press with Lockou t + 5 Barbell Back Squats

“Hulking Out” (12 Rounds for weight)

18:00 EMOM (6 Sets)

Minute 1: Back Squat (based on % of 1RM Back Squat)

Minute 2: 2 Power Cleans + 5 Push Press @ ~70%+ of Push Press 1RM

Minute 3: Rest

*Back Squat Loading

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 80%

Set 6: Max Reps @ 75%
Goal: Complete each lift with quality mechanics and speed building to around 80% on Push Press and tackling 8-10 reps on the Back Squat @ 75%

Score = Load for Each Lift, Keep Note on How many reps on the Max Rep Back Squat you got

Secondary Objective: Hold technical consistency on the Power Cleans, reinforcing our progression there.

Finisher (Checkmark)

4 Sets:

15 Banded Good Mornings

50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

:30 Weighted Wall Sit

Mobility (Checkmark)

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

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Announcements

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Week of 8/18 Programming Overview

• Monday: Strength: Pullups – WOD: Bike/Ski, Devil’s Press, Cal Row, Burpees
• Tuesday: Strength: Back Squats and Power Cleans/Push Jerks
• Wednesday: WOD: Running, TTB, Rope Climbs
• Thursday: Strength: Snatch – WOD: HSPU, Power Snatch, Double Unders
• Friday: WOD: Wall Balls, PVC Hops, Bench Press
• Saturday: Partner WOD: Rowing, Deadlift, Wall Walks, BMU
• Sunday: Hero WOD

CrossFit East River – WOD

Gymnastics Strict Strength Development (5 Rounds for reps)

Every 3:00 x 5 Sets

– Unbroken Set of Strict Pull-Ups @ 50% of Unbroken Set

+

8-10 Ring Rows @ challenging unbroken position
Adjustments:

– Banded Strict Pull-Ups or Toenail Spot Strict Pull-Ups

Notes:

The goal here is to build volume pulling strength for the strict pull-ups as we work towards setting a new max set of strict pull-ups. Focus on full range of motion and good quality tempo here.

“Into the Fire” (4 Rounds for time)

Every 3:00 x 4 Sets, Alternating Stations

Station 1:

15/11 Calorie Bike/Ski

10 Devil’s Press

Station 2:

15/12 Calorie Row

15 Line-Facing Burpees

Dumbbells: (2 x 35/25lb, 15/12kg)
Goal: Finish each station in 1:45–2:30

Score: Average Interval Time

Secondary Objective: Hold negative splits or maintain within 5 seconds across all intervals per station.

[Into the Fire: Levels] (4 Rounds for time)

Level 2:

Station 1: 12/9 Calorie Bike/Ski + 10 DB Devil’s Press (2 x 25/15lb)

Station 2: 12/9 Calorie Row + 12 Line-Facing Burpees

Level 1:

Station 1: 10/7 Calorie Bike/Ski + 10 Single DB Devil’s Press (35/20lb)

Station 2: 10/7 Calorie Row + 10 Burpees Over Line (Step-Back Allowed)

Masters 55+:

Station 1: 12/9 Calorie Bike/Ski + 8 Devil’s Press (2 x 25/15lb)

Station 2: 12/9 Calorie Row + 12 Line-Facing Burpees

Competitor:

50/35lb, 22.5/15kg

Travel / Hotel:

Station 1: 15 Dumbbell Squat Snatch (Alt. Arm) + 10 Burpees

Station 2: 200m Run + 15 Burpees

Mobility (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

3 Sets: For Quality

10-12 Dual Dumbbell Prone Rows

10-12 Dual Dumbbell Zottman Curls

15 Wall Tibialis Raises

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Announcements

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Week of 8/11 Programming Overview

• Monday: Strength: Back Squat – WOD: Pullups, Lunges Wall Balls
• Tuesday: Strength: Push Press – WOD: DU, TTB, Cal Row, DB Push Press
• Wednesday: Strength: Power Clean – WOD: Bar Facing Burpees, Power Cleans
• Thursday: WOD: Running, Air Squats, Rowing
• Friday: Strength: Deadlift – WOD: KBS, Renegade Rows, Ring Dips
• Saturday: Thrusters, Sit-Ups, Box Jump Overs, Burpee Pullups
• Sunday: Open Gym

CrossFit East River – WOD

The Don (Time)

For Time

66 Deadlifts (110/75 lb)

66 Box Jumps (24/20 in)

66 Kettlebell Swings (1.5/1 pood)

66 Knees-to-Elbows

66 Sit-Ups

66 Pull-Ups

66 Thrusters (55/35 lb)

66 Wall Ball Shots (20/14 lb)

66 Burpees

66 Double-Unders
In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010
To learn more about The Don click here

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

200m Run

:30/:30 Quadruped Thoracic Rotations

:30 Alternating Scorpions

:30 Alternating Iron Cross Stretch

–

General Movement Prep

2 Sets: For Quality

20 Bear Plank Shoulder Taps

8/8 Suitcase Deadlifts

8/8 Suitcase Reverse Lunges

1 Wall Walk + :10 Nose to Wall Handstand Hold

–

Specific Bench Press Prep and Build

5 Empty Barbell Bench Press

5 Reps @ 40%

3 Reps @ 50%

–

Then put working weights on the bar

Close Grip Bench (Every 2:30 x 4 Sets
8 Reps @ 8 RPE across

(~60% of 1RM Bench)
)

Level 1:

As Prescribed or Adjust to Dual Dumbbell Bench Press for 8 reps

Modifications:

– Adjust to Dumbbell Bench Press or Floor Press for Shoulder Impingement Issues

– Adjust to Deficit Push-Ups for those that choose to work non barbell or dumbbell loading

“Sweatpants and Hoodies” (AMRAP – Reps)

For Reps

16:00 AMRAP

400m Run

1:00 Plank Hold

400m Farmers Carry

1:00 Plank Hold

200ft (60m) Farmers Walking Lunges

1:00 Plank

400m Run

Max Wall Walks

Dumbbell Load: 50/35lb, 22.5/15kg

Wall Walk: 10in from wall
Goal: 10+ Wall Walks

This workout will start with a smooth 400m run prior to running into the gym to complete a 1 minute plank hold. We will then move into the 400m Farmers Carry that should be a bit of a grind with the goal of limiting the amount of breaks to as little as possible throughout before coming back in for the 1:00 plank and then 200ft (60m) Walking Lunge, hitting another plank hold and finishing the main work with a 400m run prior to attacking the Wall Walks and finishing this workout strong.

[Sweatpants and Hoodies: Levels] (AMRAP – Reps)

Level 2:

Dumbbell Load: 35/25lb, 15/12kg

Level 1:

For Reps

16:00 AMRAP

400m Run

:30 Plank Hold

400m Farmers Carry

:30 Plank Hold

200ft (60m) Farmers Walking Lunges

:30 Plank

400m Run

Max Wall Walks

Dumbbell Load: 30/20lb, 14/9kg

Wall Walk: 30in From Wall

Masters 55+:

For Reps

16:00 AMRAP

400m Run

:30 Plank Hold

400m Farmers Carry

:30 Plank Hold

200ft (60m) Farmers Walking Lunges

:30 Plank

400m Run

Max Wall Walks

Dumbbell Load: 30/20lb, 14/9kg

Wall Walk: 20in From Wall

Travel / Hotel:

As prescribed

Mobility (Checkmark)

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

Accumulate

100 Push-Ups

50/50 Terminal Banded Knee Extensions

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

:1:00 Cardio Choice

10 Alternating Box Step-Ups

5/5 World’s Greatest Stretch

10 Hollow Rocks

:10 Hollow Hold

–

Warm-Up Game

5 minutes of Burpee Number Game

1 = Standing

2 = Top of Plank

3 = Bottom of Push-Up

4 = Feet to Outside of Hands

5 = Jump

As an examples

3+5 = Full Burpee

2+3+2 = Push-Up

4+5 = Squat Jump

2+1 = Up Down

–

Specific Prep

2 Sets:

7 Empty Barbell Thrusters

7 Abmat Sit-Ups

5 Box Jump Overs

3 Burpee Pull-Ups

“Grown Ups” (Time)

For Time

5 Rounds as 3 Person Team, Waterfall Workout

15 Thrusters

30 Abmat Sit-Ups

15 Box Jump Overs

10 Burpee Pull-Ups

Burpee Pull-Ups: Bar just out of Reach

Barbell: 95/65lb, 43/30kg

Box Height: 24/20in
Goal Time Domain: 18:00-21:00 Running Time per teammate, 21:00-24:00 in total to completion from the first athlete to the last.

Time Cap: 30:00

The workout will flow with the first athlete tackling the thrusters and then as soon as they complete the thrusters, the second athlete will tackle the thrusters and the first athlete will move onto the abmat sit-ups, and that will continue with athlete 1 moving to the box jump overs, athlete 2 moving to abmat sit-ups and athlete 3 finally starting the workout with the thrusters. The time to completion will start with athlete 1 starting the workout and athlete 3 finishing the workout.

[Grown Ups: Levels] (Time)

Level 2:

For Time

5 Rounds as 3 Person Team, Waterfall Workout

12 Thrusters

24 Abmat Sit-Ups

12 Box Jump Overs

8 Burpee Pull-Ups

Burpee Pull-Ups: Bar just out of Reach

Barbell: 75/55lb, 34/25kg

Box Height: 24/20in

Level 1:

For Time

5 Rounds as 3 Person Team, Waterfall Workout

12 Thrusters

24 Abmat Sit-Ups

12 Box Step-Ups

8 Burpee Jumping Pull-Ups

Burpee Pull-Ups: Bar just out of Reach

Barbell: 45/35lb, 20/15kg

Box Height: 24/20in

Masters 55+

For Time

5 Rounds as 3 Person Team, Waterfall Workout

15 Thrusters

30 Abmat Sit-Ups

15 Box Jump Overs

10 Burpee Pull-Ups

Burpee Pull-Ups: Bar just out of Reach

Barbell: 65/45lb, 30/20kg

Box Height: 24/20in

Competitor:

For Time

5 Rounds

15 Thrusters

20 GHD Sit-Ups

15 Box Jump Overs

8 Bar Muscle-Ups

Barbell: 115/75lb, 52/35kg

Box Height: 30/24in

Travel / Hotel:

For Time

5 Rounds

15 Dumbbell Thrusters

30 Sit-Ups

15 Bench Jump Overs

10 Burpee Pull-Ups

Burpee Pull-Ups: Bar just out of Reach

Dumbbells: 2×50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories (Checkmark)

Part A)

3 Sets: For Quality

8-10 Dual Kettlebell Z-Press

:30 Extended Plank Hold

B)

Accumulate

50 Strict Pull-Ups

100 Hollow Rocks

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30 Extended Plank Reverse Bridge

:30/:30 Single Leg Glute Bridge Hold

–

General Movement Prep

3 Sets: For Quality

8/8 Single Leg Romaning Deadlift

12 Alternating Single Arm Kettlebell Swings

6 Inchworm Push-Ups

:12 Ring Support Hold

–

Specific Squat Prep and Build

5 Deadlifts with light loads off the floor

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

Deadlift (Every 2:30 minutes x 4 Sets
Set 1: 3 Reps @ 65%
Set 2: 3 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: 5 Reps @ 70%

% of 1RM Deadlift
)

Level 1:

Every 2:30 x 4 Sets

5-7 Reps @ 7 RPE across

Modifications:

– Adjust to a Sumo Deadlift or Hex Bar Deadlift to keep a similar range of motion and loading patterns while adjusting for athletes with chronic lower back pain.

– Adjust Block Deadlift for Range of Motion issues (tight hamstrings / inability to brace from the floor)

– Adjust to a Single Leg Romanian Deadlift for 6 Reps / Side for those dealing with SI joint dysfunction or Sciatica to work on bracing / anti-rotation stability and rehab

“Uncut Grind” (3 Rounds for time)

Every 5:00 x 3 Sets

2 Rounds

15 American Kettlebell Swings

12 Renegade Rows

9/7 Strict Ring Dip

Dumbbells: 50/35lb, 22.5/15kg

Kettlebell: 53/35lb, 24/16kg
Time Domain: 3:00-3:30 / Set

Hit this workout as an upper body density workout with the focus on consistent sets across. Don’t worry about the time all that much, but hit with the intention of keeping the sets to under 4:00 to manage the rest and work done.

[Uncut Grind: Levels] (3 Rounds for time)

Level 2:

Every 5:00 x 3 Sets

2 Rounds

15 American Kettlebell Swings

12 Renegade Rows

6/4 Strict Ring Dip

Dumbbells: 35/25lb, 15/12kg

Kettlebell: 44/26lb, 20/12kg

Level 1:

Every 5:00 x 3 Sets

2 Rounds

15 Russian Kettlebell Swings

12 Renegade Rows

9/7 Ring Push-Ups

Dumbbells: 25/15lb, 12/7kg

Kettlebell: 35/18lb, 16/8kg

Masters 55+:

Every 5:00 x 3 Sets

2 Rounds

15 Russian Kettlebell Swings

12 Renegade Rows

9/7 Ring Push-Ups

Dumbbells: 35/25lb, 15/12kg

Kettlebell: 44/26lb, 20/12kg

Competitor:

Dumbbells: 70/50lb, 32/22.5kg

Kettlebell: 70/53lb, 32/24kg

Travel / Hotel:

Every 5:00 x 3 Sets

2 Rounds

15 American Kettlebell Swings

12 Renegade Rows

9/7 Strict Dips

Dumbbells: 50/35lb, 22.5/15kg

Kettlebell: 53/35lb, 24/16kg

Mobility (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Optional Acccessories (Checkmark)

3 Sets: For Quality

10-12 Ring Hamstring Curls

10/10 Single Leg Barbell Hip Thrust

5 Hamstring Walkout

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep and Mobility

2 Sets:

200m Run or 250/200m Row

:30/:30 Couch Stretch

:30 Quadruped Adductor Rock Back

5/5 Samson Lunge

–

Primer

Perform @ 80-85% Effort

200m Run

10 Air Squats

200/150m Row

“Billy’s Big Day” (Time)

5 Sets: For Time

400m Run

30 Air Squats

400/350m Row

Rest 1:00 b/t sets
Time Domain: 4:00-5:00 Per Set / 25:00-30:00 Total

Time Cap: 35:00

The way to attack this workout is with conservative pacing on set 1 and then moving into a more aggressive pace into sets 2 and 3 before hitting the final 2 sets at the hardest intensity. Plan to start at a round 6/10 RPE and build to a 9/10 RPE. Overall this workout is a challenging aerobic grind of a workout that will build fatigue in the legs and heart.

[Billy’s Big Day: Levels] (Time)

Level 2:

As prescribed

–

Level 1:

5 Sets: For Time

300m Run

20 Air Squats

300/250 Row

Rest 1:00 b/t sets

–

Masters 55+:

5 Sets: For Time

300m Run

20 Air Squats

300/250 Row

Rest 1:00 b/t sets

Competitor:

Wear a 20/14lb, 9/6kg

–

Travel / Hotel:

5 Sets: For Time

600m Run

30 Air Squats

Rest 1:00 b/t sets

Mobility (Checkmark)

PRVN Yoga Flow

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)

3 Sets: For Quality

:15-:20 Extended GHD Supine Hold

1:00 Weighted Plank Hold

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Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

2:00 Cardio Choice

:30 Puppy Dog Pose

:15/:15 Overhead Lat/Tricep Stretch

2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso Hold

–

General Movement Prep

2 Sets: For Quality

10 Deep Lunge Mountain Climbers

5 No Jump Burpees

8 Dual Dumbbell Romanian Deadlifts

8 Dual Dumbbell Curl to Press

–

Specific Push Press Prep and Build

1 Clean Lift Off + 1 Slow Power Clean + 1 Power Clean

3 Power Cleans @ 40%

3 Power Cleans @ 50%

2 Power Cleans @ 60%

Power Clean (10:00 EMOM
1 Rep @ 70%+

% of 1RM Power Clean
)

Level 1:

10:00 EMOM

3 Hang Power Cleans with Pause in the Catch @ 6-7 RPE across

*Goal: Reinforce Bar Path and a quality Front Rack Catch

Modifications:

– Move to a Hang Power Clean or Block Power Clean for those with lower back discomfort

– Adjust to 3-5 Dual Dumbbell Power Cleans for those with Front Rack Mobility Issues.

“You Can Do It!” (Time)

For Time:

10-1 Bar Facing Burpees

1-10 Power Cleans

Barbell: 135/95lb, 61/43kg
Goal Time Domain: 6:00-9:00

Time Cap: 12:00

Primary Objective: Complete the workout in sub 9

Secondary Objective: Keep reps tight and movement efficient. Set-up and keeping the chest tall during barbell cycling will be paramount for success in the workout.

[You Can Do It: Levels] (Time)

Level 2:

Barbell: 95/65lb, 61/43kg

Level 1:

For Time:

10-1 Bar Facing Burpees

1-10 Hang Power Cleans

Barbell: 65/45lb, 30/20kg

Masters 55+:

Barbell: 75/55lb, 34/25kg

Competitor:

Barbell: 155/105lb, 70/48kg

Travel/ Hotel:

For Time:

10-1 Bar Facing Burpees

1-10 Dumbbell Power Cleans

Dumbbell Power Clean: 50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

Part A)

5 Sets

3/3 Single Leg Box Jumps (to safe controlled height)

3 Broad Jumps for Distance

Part B)

3 Sets: For Quality

8-10 GHD Back Extensions

:30 Weighted Sorenson Hold

Read More

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Week of 8/11 Programming Overview

• Monday: Strength: Back Squat – WOD: Pullups, Lunges Wall Balls
• Tuesday: Strength: Push Press – WOD: DU, TTB, Cal Row, DB Push Press
• Wednesday: Strength: Power Clean – WOD: Bar Facing Burpees, Power Cleans
• Thursday: WOD: Running, Air Squats, Rowing
• Friday: Strength: Deadlift – WOD: KBS, Renegade Rows, Ring Dips
• Saturday: Thrusters, Sit-Ups, Box Jump Overs, Burpee Pullups
• Sunday: Open Gym

CrossFit East River – WOD

Push Press (Every 2:30 minutes x 4 Sets
Set 1: 3 Reps @ 65%
Set 2: 3 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: 5 Reps @ 70%

% of 1RM Push Press
)

Level 1:

Every 2:30 x 4 Sets

5-7 Reps @ 7 RPE across

Modifications:

– Adjust to a Strict Press for those with lower back discomfort in the dip and drive and with more loads

– Adjust to a Single Arm Dumbbell Strict Press for those with range of motion issues.

– Adjust to a Landmine Press for those with shoulder impingement.

“The Zohan Special” (3 Rounds for reps)

For Reps

15:00 EMOM

minute 1: Double Unders

minute 2: Toes to Bar

minute 3: Calorie Bike/Row/Ski

minute 4: Dumbbell Push Press

minute 5: Rest

Dumbbells: 50/35lb, 22.5/15kg
Goal: 85-140 Reps / Set

Primary Objective: Max Total Calories

Secondary Objective: Consistent across with an extra emphasis on the 3rd round here to push the level a bit.

[The Zohan Special: Levels] (3 Rounds for reps)

Level 2:

For Reps

15:00 EMOM

minute 1: Double Unders

minute 2: Alternating Toes to Bar

minute 3: Calorie Bike/Row/Ski

minute 4: Dumbbell Push Press

minute 5: Rest

Dumbbells: 35/25lb, 15/12kg

Level 1:

For Reps

15:00 EMOM

minute 1: Double Unders

minute 2: Kipping Knees to Chest

minute 3: Calorie Bike/Row/Sk

minute 4: Dumbbell Push Press

minute 5: Rest

Dumbbells: 25/15lb, 12/7kg

Masters 55+:

For Reps

15:00 EMOM

minute 1: Double Unders

minute 2: Alternating Toes to Bar

minute 3: Calorie Bike/Row/Sk

minute 4: Dumbbell Push Press

minute 5: Rest

Dumbbells: 30/20lb, 14/9kg

Competitor:

Dumbbells: 70/50lb, 32/22.5

Travel / Hotel:

For Reps

15:00 EMOM

minute 1: Double Unders

minute 2: V-Ups

minute 3: Shuttle Runs

minute 4: Dumbbell Push Press

minute 5: Rest

Dumbbells: 50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

3 Sets: For Quality

10-12 Alternating Top Down Dumbbell Bench Press

15 Tall Kneeling Straight Arm Banded Lat Pull Downs

15-20 Banded Overhead Tricep Extensions

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