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CrossFit East River – WOD

“TIN SLINGERS” (AMRAP – Reps)

12 Minute AMRAP, With a partner:

100/80 Calorie Echo Bike

Into,

20 Reps Clean and Jerk (135/85 lb) ( 60/ 40 kg)

20 Reps Clean and Jerk (185/115 lb) (85/ 52.5 kg)

20 Reps Clean and Jerk (225/155 lb) (100/ 70 kg)

Max Reps Clean and Jerk (275/185 lb) (125/ 85 kg)
RAD Community Global Competition! Register HERE

If you submit your score to the Rogue Leaderboard, you will enter a CFER only raffle to win a pair of R.A.D ONE V2 Trainers (CFER will receive 4 pairs for competing!)

Accessory Finisher (Checkmark)

For Quality

3 Sets:

20 Landmine Trunk Rotations

:30/:30 Paloff Press Hold

:60 Forearm Plank

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

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Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Movement and Mobilization

2:00 Cardio Choice

–

:30/:30 Active Scorpion Stretch

:30/:30 Active Pigeon Pose

:30 Childs Pose

:30 Down Dog to Up Dog

PVC Pipe Warm-Up

1 Round w/ PVC Pipe

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

3 Dip Shrugs

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squats

3 Snatch Balance to 4-6 in Drops (think low catch power snatch)

Barbell Primer

w/ Empty Bar

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Hang Power Snatch

–

Add Loads

–

3 Sets

Snatch Grip Lift Off

Slow Pull Power Snatch

Power Snatch

–

Then Build to Starting Loads

Power Snatch (10:00 EMOM
1 Rep @ 80-85%)

Modifications:

Adjust to a Hang Power Snatch, Block Power Snatch, or even move to a Power Clean for those with limitations in mobility and stability overhead or dealing with shoulder discomfort.

Level 1:

Every 2:00 x 5 Sets

Snatch Grip Deadlift + 3 Hang Power Snatch

Perform at light loads across working on contact point, turnover, and overhead stability in the catch

“Impossible Is Nothing” (5 Rounds for time)

Every 3:00 x 5 Sets

12/9 Echo Bike

36 Double Unders

12 Alternating Dumbbell Snatch

Dumbbell: 50/35lb, 22.5/15kg
Score = Time

Time Domain: 1:30 – 2:00 / set

Time Cap: 2:40 / Set

Primary Objective: Complete everything unbroken with quick transitions

Secondary Objective: Consistent pacing within +/- 5 sec of each other per interval

[Impossible Is Nothing: L2, L1, & Masters 55+] (5 Rounds for time)

Level 2:

Every 3:00 x 5 Sets

10/7 Echo Bike

30 Double Unders

12 Alternating Dumbbell Snatch

Dumbbell: 35/25lb, 15/12kg

—

Level 1:

Every 3:00 x 5 Sets

10/7 Echo Bike

50 Single Unders

10 Alternating Hang Dumbbell Snatch

Dumbbell: 25/15lb, 12/7kg

—

Masters 55+:

Every 3:00 x 5 Sets

10/7 Echo Bike

30 Double Unders

12 Alternating Dumbbell Snatch

Dumbbell: 35/25lb, 15/12kg

[Impossible Is Nothing: Competitor & Travel] (5 Rounds for time)

Competitor:

Every 3:00 x 5 Sets

15/11 Echo Bike

45 Double Unders

12 Alternating Dumbbell Snatch

Dumbbell: 70/53lb, 32/24kg

—

Travel / Hotel:

Every 3:00 x 5 Sets

5 Shuttle Runs

36 Double Unders

12 Alternating Dumbbell Snatch

Dumbbell: 50/35lb, 22.5/15kg

Shuttle Run: 25/25ft (7.5/7.5m)

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories (Checkmark)

Shoulders, Hips, and Shins

For Quality

3 Sets:

:15/:15 Copenhagen Plank

8-8-8-8 Theraband Y-T-A-W

12 Wall Tibialis Raises

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Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

Note: this is meant to be quick, simple and to the point.

250/200m Row or 200m Run

–

10 Alternating Arm Swings

10 Alternating Overhead Lat /Tricep Stretch

:20/:20 Samson Lunge Stretch

–

2 Sets:

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Overhead Squats

3 Front Squats

3 Push Press

3 Hang Power Clean + Push Jerk

3 Thrusters

6 Bar Kip Swings

6 Ring Rows

Specific Priming and Prep

250/200m Row or 200m Run

–

2 Sets: Getting Working Touches on Weights

3 Power Snatch

3 Overhead Squats

3 Bar Facing Burpees

3 Power Clean and Push Jerk

3 Pull-Ups

5 Push-Ups

5 Wall Balls

–

Final Set-Up and Get into the Workout

“Thanksgiving with the Girls V2” (Time)

“Jackie’s House”

1000m Row

50 Thrusters 45/35lb, 20/15kg

“Angie’s House”

20 Pull-Ups

20 Push-Ups

20 Abmat Sit-Ups

20 Air Squats

“Nancy’s House”

2 Rounds

400m Run

15 Overhead Squats 95/65lb, 43/30kg

“Barbara’s House”

20 Pull-Ups

30 Push-Ups

40 Abmat Sit-Ups

50 Air Squats

“Ingrid and Grettel’s House”

3 Rounds

5 Power Snatch 135/95lb, 61/43kg

5 Bar Facing Burpees

5 Clean and Jerk 135/95lb, 61/43kg

5 Bar Facing Burpees

“Karen’s House”

50 Wall Balls 20/14lb, 9/6kg, 10/9ft
Score = Time

Goal Time Domain: 28:00-35:00

Time Cap: 40:00

Primary Objective: Look to maintain quality movements patterns and technique throughout.

Secondary Objective: Complete the workout in under 30 minutes.

[Thanksgiving with the Girls V2: L2, L1, & Masters 55+] (Time)

Level 2:

As prescribed, except:

Ingrid and Grettel’s House at 95/65lb, 43/30kg

—

Level 1:

Jackie’s House

500m Row

Nancy’s House

200m Runs

Angie and Barbara:

Banded Pull-Ups

Elevated Push-Ups

Ingrid and Grettel’s

Hang Power Snatch and Hang Power Clean and Jerk

All Barbells: 45/35lb, 20/15kg

—

Masters 55+:

As prescribed, except:

Nancy’s House + Ingrid and Grettel’s House at 75/55lb, 34/25kg

[Thanksgiving with the Girls V2: Competitor & Travel] (Time)

Competitor:

As prescribed

—

Travel / Hotel:

Make Adjustments as needed with Dumbbells.

Mobility (Checkmark)

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)

Carries / Isometrics

For Quality

3 Sets:

50/50ft (15/15m) Kettlebell Mixed Front Rack / Suitcase Carry

:45-:60 Sandbag Bear Hug Hold

:30/:30 Side Plank

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Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

1:30 Cardio Choice

–

3 Sets: For Quality

5 Inchworm Push-Ups

10/10 Single Leg Glute Bridges

15 Glute Bridge Banded Pull Aparts

10 Russian Kettlebell Swings

Specific Barbell Prep / Loading to Working Weights

5 Bench Press @ 50%

3 Bench Press @ 60%

3 Bench Press @ 65%

3 Bench Press @ 70%

Bench Press (Weightlifting Variable Reps & Sets)

Goal: 2+ Reps

Level 1 / New Athletes:

Every 3:00 x 5 Sets

6 Reps @ 7 RPE (Relative Perceived Exertion)

“Have It Your Way” (Time)

3 Rounds for Time

25 American Kettlebell Swing

5 Wall Walks

Kettlebell: 53/35lb, 24/16kg

Wall Walks: 10in
Score = Time

Time Domain: 5-8 minutes

Time Cap: 11 minutes

Primary Objective: Complete each movement in as close to 1:00 as possible. The Wall Walks will build fatigue throughout and you will need to stay engaged to maintain the 5 on the minute with high interference.

Secondary Objective: Keep the Kettlebell to 2 sets or less each round

[Have It Your Way: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)

Level 2:

3 Rounds for Time

25 American Kettlebell Swing

5 Wall Walks

Kettlebell: 44/26lb, 20/12kg

Wall Walks: 20in

—

Level 1:

3 Rounds for Time

25 Russian Kettlebell Swing

5 Wall Walks

Kettlebell: 35/18lb, 16/8kg

Wall Walks: 30in

—

Masters 55+:

3 Rounds for Time

25 American Kettlebell Swing

5 Wall Walks

Kettlebell: 44/26lb, 20/12kg

Wall Walks: 20in

[Have It Your Way: Competitor & Travel] (AMRAP – Rounds and Reps)

Competitor:

3 Rounds for Time

24 American Kettlebell Swing

6 Wall Walks

Kettlebell: 70/53lb, 32/ 24kg

Wall Walks: 10in

—

Travel / Hotel:

As prescribed

Mobility (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

Bodybuilding / Upper

For Quality

4 Sets:

8-12 Strict Bar Dips

10-12 Glute Bridge Dumbbell Pull-Overs

15-20 Banded Tricep Extensions

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!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2:00 Row

–

2 Sets:

5 Tall Muscle Cleans

:20 Behind the Neck Elbow Punch Throughs

5 Barbell Good Mornings

5 Back Squats

3 Tempo Front Squats (2 Count Down + 2 sec Pause)

6 Scap Pull-Ups + 6 Kip Swings + 3 Strict Knee Raises

Specific Barbell Prep / Loading to Working Weights

5 Front Squats @ 50%

3 Front Squats @ 60%

3 Front Squats @ 65%

3 Front Squats @ 70%

Front Squat (Weightlifting Variable Reps & Sets)

Modifications

– Adjust to Back Squat for those with front rack mobility issues

– Adjust to Box Squat for Knee concerns

– Adjust to Split Squat for knee issues

#TEAMPRVNTUESDAY (AMRAP – Rounds and Reps)

“I’m Lovin’ It”

15:00 AMRAP

20/16 Calorie Row

15 Toes to Bar

5 Power Clean

Barbell: 205/145lb, 93/68kg
Score: Rounds & Reps

Goal: 4-6 Rounds

Primary Objective: Toes to Bar in 2-3 Sets

Secondary Objective: Complete the Barbell as quick singles completing 1 every 10 seconds

[#TEAMPROVENTUESDAY: L2, L1, Masters 55+] (AMRAP – Rounds and Reps)

Level 2:

15:00 AMRAP

18/14 Calorie Row

12 Toes to Bar

5 Power Clean

Barbell: 135/95lb, 61/43kg

[#TEAMPRVNTUESDAY: Competitor & Travel] (AMRAP – Rounds and Reps)

Competitor:

15:00 AMRAP

20/16 Calorie Row

15 Toes to Bar

5 Power Clean

Barbell: 225/155, 70/48kg

—

Travel / Hotel:

15:00 AMRAP

200m Run

15 V-Ups

10 Dumbbell Power Cleans

Dumbbells: 50/35lb, 22.5/15kg

Mobility (Checkmark)

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Optional Accessories (Checkmark)

Anti-Rotational + Posterior Chain

For Quality

3 Sets:

12 Ring Hamstring Curls

:20/:20 Single Arm Ring Plank

:30 Kettlebell Weighted Dead-Bugs

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!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

400m Run

–

2-3 Sets

5/5 World’s Greatest Stretch

10 Knee Hug + Lunge and Twist

5 Barbell Strict Press + 5 Barbell Push Press

5 Press in Split

2 Split Jerks with Pause in the Catch

Take the Barbells to the Rack and Build to 75% over the course of 3-5 sets

Split Jerk (Every 90 seconds x 6 Sets
2 Split Jerks @ 75%+)

Starting at 75% and building to roughly 85%

Modifications:

– Adjust to Push Jerk for any Knee issues or niggles with the lower back in the split stance

– Can adjust to push press or strict press for simplicity and strength development. (If so adjust to 6×4 for Push Press or Strict Press

“Melts in Your Hands” (Time)

For Time:

21-18-15-12-9-6-3

Dual Dumbbell Push Press

*200m Run to Finish Each Round

Dumbbells: 50/35lb, 22.5/15kg
Score = Time

Time Domain: 11-15 minutes

Time Cap: 18 minutes

Primary Objective: Complete each set of Push Press in 2 sets or less

Secondary Objective: Complete each run at close to 5k pace or around that 1:00 mark

[Melts in Your Hands: L2, L1, & Masters 55+] (Time)

Level 2:

Dumbbells: 35/25lb, 15/12kg

—

Level 1:

For Time:

21-18-15-12-9-6-3

Dual Dumbbell Push Press

*150m Run to Finish Each Round

Dumbbells: 25/15lb, 12/7kg

—

Masters 55+:

Dumbbells: 30/20lb, 14/9kg

[Melts in Your Hands: Competitor & Travel] (Time)

Competitor:

For Time:

21-18-15-12-9-6-3

Dual Dumbbell Push Press

*200m Run to Finish Each Round

Dumbbells: 70/50lb, 32/22.5kg

—

Travel / Hotel:

As prescribed

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories (Checkmark)

Rotational Work + Horizontal Pulling

For Quality

3 Sets:

10/10 Split Stance Rotational Medball Throw

20 Renegade Rows

10-15 Barbell Reverse Curls

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!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

3 Sets: For Quality

1:00 Cardio Choice

10 Goblet Cossack Squats

:15/:15 Single Arm Kettlebell Overhead Hold

10 Hollow Rocks

:10 Hollow Hold

Specific Barbell Prep

Warm-Up Barbell Back Rack Reverse Lunges (From the Rack)

3 Sets x 5/5 Working Up to Prescribed Loading for the Day

Rest 30-60 seconds between sets on build up loading

Back Rack Reverse Lunges (4 Rounds for weight)

For Load:

Every 3:00 x 4 Sets

8/8 Reps

*Look to complete at 40% of 1RM Back Squat

This means all 8 on one leg then all 8 on the next leg.
Modifications:

– Adjust to Goblet Reverse Lunges or Dual Dumbbell Farmers Reverse Lunges

– Alternatively consider adjusting to Step-Ups as that can be a better option than lunges for those experiencing knee or hip discomfort.

“Gorgon” (AMRAP – Rounds)

16:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Overs

minute 2: 15 GHD Sit-Ups

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: 40 second Forearm Plank

Box Height: 24/20in

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

Kettlebell: 53/35lb, 24/16kg
Score = Minutes completed as prescribed.

Stimulus: Posterior chain stability, midline endurance, and unilateral balance.

RPE: 7/10

Primary Objective:Complete all prescribed work each minute with quality movement and consistency across all rounds.

Secondary Objective: Focus on midline engagement during all carries and planks to maintain posture and control under load.

[Gorgon: L2, L1, & Masters 55+] (AMRAP – Rounds)

Level 2:

16:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Overs

minute 2: 15 GHD Sit-Ups

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: 40 second Forearm Plank

Box Height: 24/20in

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

Kettlebell: 44/26lb, 20/12kg

—

Level 1:

16:00 EMOM

minute 1: 10 Single Dumbbell Box Step-Overs

minute 2: 15 Abmat Sit-Ups

minute 3: 100ft Farmers Carry

minute 4: 30 second Forearm Plank

Box Height: 24/20in

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

Kettlebells: 44/26lb, 20/12kg

—

Masters 55+:

16:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Overs

minute 2: 15 GHD Sit-Ups (Reduced Range of Motion)

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: 40 second Forearm Plank

Box Height: 20/18in

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

Kettlebell: 44/26lb, 20/12kg

[Gorgon: Competitor & Travel] (AMRAP – Rounds)

Competitor:

16:00 EMOM

minute 1: 12 Dual Dumbbell Box Step-Overs

minute 2: 20 GHD Sit-Ups

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: 50 second Forearm Plank

Box Height: 24/20in

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

Kettlebell: 70/53, 24/16kg

—

Travel / Hotel:

16:00 EMOM

minute 1: 10 Dual Dumbbell Bench Step-Ups

minute 2: 15 V-Ups

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: Forearm Plank

Box Height: 24/20in

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

Kettlebell: 53/35lb, 24/16kg

Mobility (Checkmark)

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)

For Quality

3 Sets

10/10 Single Leg Romanian Deadlifts

:30 Hollow Hold

:60 Wall Sit

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!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2 Sets: For Quality

:30 Bike

:15 Transition

:30 (AMRAP : 3 High Pulls + 3 Tall Muscle Cleans + 3 Strict Press)

:15 Transition

:30 Wall Supported Handstand Hold

:15 Transition

:30 Alternating Box Step-Ups

:15 Transition

Specific Prep:

2-3 Sets:

7/5 Calorie Echo Bike

5 Hang Power Cleans, Building to Working Loads

3-5 Strict Handstand Push-Ups, Box Piked Handstand Push-Ups, or Down Dog Pike Push-Ups

5 Box Jumps, Building to Working Height

“Cerberus” (Time)

For Time: 3 Person Teams

Athlete 1:

200/140 Calorie Echo Bike

–

Athlete 2:

5 Rounds

20 Hang Power Cleans

15 Strict Handstand Push-Ups

10 Box Jumps

Barbell: 135/95lb, 61/43kg

Box Height: 30/24in

*2 Athletes working and one rest at all times. One Athlete working on Station 1: (Bike) and 1 athlete working on the Station 2: (Triplet) at all times with one athlete resting and alternate in on either the bike or the triplet at any time in order to complete the workout as fast as possible.

M/M/F Teams: 180 Calories

F/F/M: Teams: 160 Calories
Score = Time:

Primary Objective: Maintain consistent pacing between the bike and triplet stations with seamless transitions between athletes.

Secondary Objective: Hold technical proficiency on Hang Power Cleans and Strict HSPU under fatigue, avoiding failed reps or rest longer than :10 before rotating.

[Cerberus: L2, L1, & Masters 55+] (Time)

Level 2:

For Time: 3 Person Teams

Athlete 1:

200/140 Calorie Echo Bike

–

Athlete 2:

5 Rounds

20 Hang Power Cleans

15 Handstand Push-Ups

10 Box Jumps

Barbell: 115/75lb, 52/34kg

Box Height: 24/20in

—

Level 1:

For Time: 3 Person Teams

Athlete 1:

150/105 Calorie Echo Bike

–

Athlete 2:

5 Rounds

20 Hang Power Cleans

15 Push Press

10 Box Step-Ups

Barbell: 75/55lb, 34/25kg

Box Height: 24/20in

—

Masters 55:

For Time: 3 Person Teams

Athlete 1:

180/130 Calorie Echo Bike

–

Athlete 2:

5 Rounds

20 Hang Power Cleans

15 Handstand Push-Ups

10 Box Jumps

Barbell: 115/75lb, 52/34kg

Box Height: 24/20in

[Cerberus: Competitor & Travel] (Time)

Competitor:

Barbell: 155/105lb, 70/48kg

Strict Deficit Handstand Push-Ups: 3/1.5in

Box Height: 30/24in

—

Travel / Hotel: Solo

For Time

1 Mile Run

Into..

5 Rounds

10 Dual Dumbbell Hang Power Cleans

5 Strict Handstand Push-Ups

10 Bench Jumps

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

Bench Height: 18in

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

3 Sets

For Quality:

10/10 Single Leg Dumbbell Hip Thrust

8/8 Side Plank Banded Rows

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!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2 Sets

200m Run

10 Ring Rows

8/8 Single Arm Dumbbell Deadlifts

8 Goblet Squats

10 Deep Lunge Mountain Climbers

Specific Prep

2 Sets

10m A Skips + 10m B-Skips

6 Bar Kip Swings / Elevator Kipping Pull-Ups

6 Alt Dumbbell Snatch

6 Goblet Squats

4 Lateral Burpees over Dumbbells

“Fenrir” (Time)

2 Rounds for Time

400m Run

20 Pull-Ups

400m Run

20 Alternating Dumbbell Snatch

400m Run

20 Goblet Squats

400m Run

20 Lateral Burpees over the Dumbbell

Dumbbell: 50/35lb, 22.5/15kg
Score = Time

Primary Objective: Maintain consistent 400m splits across both rounds while moving smoothly through transitions between movements.

Secondary Objective: Keep all movements quick and efficient with the goal of maintaining close to unbroken sets on each round.

[Fenrir: L2, L1, & Masters 55+] (Time)

Level 2:

2 Rounds for Time

400m Run

16 Pull-Ups

400m Run

16 Alternating Dumbbell Snatch

400m Run

16 Goblet Squats

400m Run

16 Lateral Burpees over the Dumbbell

Dumbbell: 35/25lb, 15/12kg

—

Level 1:

2 Rounds for Time

400m Run

20 Jumping Pull-Ups

400m Run

20 Alternating Dumbbell Hang Snatch

400m Run

20 Air Squats

400m Run

12 Burpees

Dumbbell: 25/15lb, 12/7kg

—

Masters 55+:

2 Rounds for Time

400m Run

16 Pull-Ups

400m Run

16 Alternating Dumbbell Snatch

400m Run

16 Goblet Squats

400m Run

16 Lateral Burpees over the Dumbbell

Dumbbell: 30/20lb, 14/9kg

[Fenrir: Competitor & Travel] (Time)

Competitor:

2 Rounds for Time

400m Run

20 Chest to Bar Pull-Ups

400m Run

20 Alternating Dumbbell Snatch

400m Run

20 Goblet Squats

400m Run

20 Lateral Burpees over the Dumbbell

Dumbbell: 70/50lb, 32/22.5kg

—

Travel / Hotel:

2 Rounds for Time

400m Run

15 Strict Pull-Ups

400m Run

20 Alternating Dumbbell Snatch

400m Run

20 Goblet Squats

400m Run

20 Lateral Burpees over the Dumbbell

Dumbbell: 50/35lb, 22.5/15kg

Mobility (Checkmark)

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

Friday Finisher (Optional) (Checkmark)

3 Sets: For Quality

10-12 Dual Dumbbell Prone Rows

10-12 Dual Dumbbell Zottman Curls

15 Wall Tibialis Raises

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!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2-3 Sets: For Quality

:30 Jump Rope (Singles / Doubles / Boxer Shuffle)

5 Inchworm to Hollow (3sec Pause)

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

8 Bar Kip Swings

4 Strict Knee Raises

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50%

3 Bench Press @ 60%

3 Bench Press @ 65%

–

Then Load to Working Weights on the Bar

–

Workout Prep After Bench Press

1-2 Sets

15-25 Double Unders or 30-40 Single Unders

8 Bar Kip Swings

4 Strict Knee Raises

4-6 Toes to Bar or Building Toes to Target or Alternating Toes to Bar / Toes to Target.

1-2 Wall Walks

Bench Press (Weightlifting Variable Reps & Sets)

Modifications:

– Adjust to Floor Press or Dumbbell Bench Press for shoulder impingement issues

– Look to move to a close grip bench if pain in the anterior delt / shoulder capsule.

– If needed adjust to landmine press

“Medusa” (AMRAP – Rounds and Reps)

15:00 AMRAP

1-2-3-4-5…Wall Walk

5-10-15-20-25… Toes to Bar

10-20-30-40-50… Double Unders

Continue progressing by 1 Wall Walk, 5 Toes to Bar, and 10 Double Unders each set

Wall Walk: 10in
Score = Rounds + Reps

Goal: Through the 5th round and into the round of 6.

Primary Objective: Keeping sets of 5+ on Toes to Bar throughout

Secondary Objective: Keep Wall Walks to averaging 10-15 sec / rep

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

Level 2:

15:00 AMRAP

1-2-3-4-5 Wall Walk

3-6-9-12-15… Toes to Bar

6-12-18-24-30 Double Unders

Wall Walk to 20in

Continue progressing by 1 Wall Walk, 3 Toes to Bar, and 6 Double Unders each set

—

Level 1:

15:00 AMRAP

1-2-3-4-5…Wall Walk

5-10-15-20-25… Kipping Knee Raises

10-20-30-40-50… Single Unders

Wall Walk to 30in

Continue progressing by 1 Wall Walk, 5 Knee Raises, and 10 Single Unders each set

—

Masters 55+:

15:00 AMRAP

1-2-3-4-5 Wall Walk

3-6-9-12-15… Toes to Bar

6-12-18-24-30 Double Unders

Wall Walk to 20in

Continue progressing by 1 Wall Walk, 3 Toes to Bar, and 6 Double Unders each set

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

Competitor:

As prescribed

—

Travel / Hotel:

15:00 AMRAP

1-2-3-4-5…Wall Walk

5-10-15-20-25… V-Ups

10-20-30-40-50… Double Unders

Continue progressing by 1 Wall Walk, 5 Toes to Bar, and 10 Double Unders each set

Wall Walk: 10in

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories (Checkmark)

For Quality:

3 Sets

“Dumbbell Chest Complex”

10 Dumbbell Skull Crushers

10 Dumbbell Chest Flys

10 Dumbbell Hex Press

Rest as needed b/t complex

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