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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up:

2:00 Cardio Choice

–

2 Sets

10 Down Dog Toe Touches

8/8 Quadruped Throacic Rotations

–

2 Sets: For Quality

8 Bradford Press with Lockout

6 Scapular Pull-Ups

6 Ring Rows

10 Cossack Squats w/1-2 sec Pause

Specific Warm-Up:

5 Push Press @ 40-50%

5 Push Press @ 50-55%

3 Push Press @ 55-65%

3 Jumping Pull-Ups

3 Push Press @ 65-70%

3 Jumping Pull-Ups

25ft (7.5m) Dual Kettlebell Front Rack Walking Lunge @ Warm-Up Loads

–

Then Load to Working Weights for the Workout

“Dunkirk” (4 Rounds for weight)

Every 4:00 x 4 Sets

5 Push Press

50ft (15m) Dual Kettlebell Front Rack Walking Lunge

5 Weighted Strict Pull-Ups

Barbell: 75% of 1RM Push Press

Kettlebells: 2 x 53/35lb, 24/16kg

Weighted Pull-Ups: Choice
Score = Pull-Up Load (Not including bodyweight)

Goal: Complete all lifts at prescribed weights and build loads to heavy on the Pull-Ups

Primary Objective: Maintain posture integrity under fatigue.

Secondary Objective: Consistent load management and movement control.

[Dunkirk: Levels] (4 Rounds for weight)

Level 2:

Kettlebells: 2 x 35/26lb, 15/12kg

—

Level 1:

5 Banded Strict Pull-Ups

Kettlebells: 2 x 35/26lb, 15/12kg

—

Masters 55+:

Kettlebells: 2 x 35/26lb, 15/12kg

—

Competitor:

Day Off

—

Travel / Hotel:

Every 4:00 x 4 Sets

8 Dumbbell Push Press

16 Dumbbell Reverse Lunges

8 Strict Pull-Ups

Barbell: 75% of 1RM Push Press

Kettlebells: 2 x 53/35lb, 24/16kg

Weighted Pull-Ups: Choice

Machine Conditioning (5 Rounds for calories)

5 Sets

:20 Max Calorie Echo Bike

1:40 Rest
*Note: Reset bike after each interval

Stimulus: Anaerobic Power

RPE: 10/10

This is one that will hurt. The legs will burn and the body will begin feeling global fatigue by the 3rd set. Be calculated here with output, but still the goal is to really shoot for max output here.

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories (Checkmark)

For Quality

3 Sets:

12 Supine Grip Bent Over Barbell Rows

8-8-8-8 Banded Y-T-A-Ws

:30-45 Hollow Hold

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Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

400m Group Run

–

2 Sets: For Quality

10 Down Dog Calf Gas Pedals

10 Air Squats

10 Alternating Box Step-Ups + 5 Box Jumps

6 Kettlebell Deadlifts + 6 Russian Kettlebell Swing + 6 American Kettlebell Swings

2 Sets

8 Wall Balls

8 Box Jumps

8 American Kettlebell Swings

Perform at Working Loads, Then get into the workout

“Running with Morrison” (Time)

For Time, With a Partner

50-40-30-20-10

Wall Ball

200m Run (Together)

Box Jumps

200m Run (Together)

American Kettlebell Swings

Box Height: 24/20in

Wall Balls: 20/14lb, 9/6kg, 10/9ft

Kettlebell Swings: 53/35lb, 24/16kg
Score = Time

Goal: 26-30 minutes

Time Cap: 35:00

Primary Objective: Complete each descending round with steady transitions and shared pacing through all movements.

Secondary Objective: Run together at a consistent manageable pace through the entirety of the workout today.

[Running with Morrison: Levels] (Time)

Level 2:

Kettlebell Swings: 35/26lb, 15/12kg

—

Level 1:

For Time, With a Partner

40-30-20-15-10

Wall Ball

200m Run (Together)

Box Step-Ups

200m Run (Together)

Russian Kettlebell Swings

Box Height: 24/20in

Wall Balls: 14/10lb, 9/6kg, 10/9ft

Kettlebell Swings: 35/26lb, 15/12kg

—

Masters 55+:

Box Jumps or Step-Ups

Wall Balls: 14/10lb, 9/6kg, 10/9ft

Kettlebell Swings: 35/26lb, 15/12kg

—

Competitor:

Solo

—

Travel / Hotel:

For Time, Solo

50-40-30-20-10

Air Squats

200m Run

Bench Jump or Box Jump

200m Run

American Kettlebell Swings

Bench Height: 18in

Kettlebell Swings: 53/35lb, 24/16kg

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories (Checkmark)

For Quality

3 Sets

For Quality

12 Ring Hamstring Curls

:30 Weighted Wall Sit

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Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Rowing Technique and Form

:30 Arms Only

:30 Body and Arms

:30 Hinge + Legs

:15 Half Strokes

:15 Full Strokes

—

2 Sets: For Quality

:20/:20 World’s Greatest Stretch

10 Hollow Rocks

:10 Hollow Hold

10 Banded Rows , Heavy Band

10 Tall Kneeling Banded Lat Pull Downs , Light Band

Toe to Bar Progressions

–

-Bar Kip Swings

-Strict Knees to Chest

-Kipping Knees to Chest, Toes to Target, Alternating Toes to Bar

-Toes to Bar

Primer

3-4 Toes to Bar

150m Row

3-4 Toes to Bar

“Tenet” (Time)

For Time

20 Toes to Bar

500m Row

20 Toes to Bar

Rest 2:00

15 Toes to Bar

500m Row

15 Toes to Bar

Rest 2:00

10 Toes to Bar

500m Row

10 Toes to Bar
Score = Time

Goal: 12:00-16:00

Time Cap: 20:00

Primary Objective: Hold consistent sets on the Toes to Bar from start to finish. The total volume will build here today.

Secondary Objective: Complete each 500m Row within :10–:15 of each other, maintaining a steady, repeatable output.

[Tenet: Levels] (Time)

Level 2:

16 Toes to Bar

500m Row

16 Toes to Bar

Rest 2:00

12 Toes to Bar

500m Row

12 Toes to Bar

Rest 2:00

8 Toes to Bar

500m Row

8 Toes to Bar

–

Level 1:

16 Kipping Knee Raises

400m Row

16 Kipping Knee Raises

Rest 2:00

12 Kipping Knee Raises

400m Row

12 Kipping Knee Raises

Rest 2:00

8 Kipping Knee Raises

400m Row

8 Kipping Knee Raises

–

Masters 55+:

16 Toes to Bar

500m Row

16 Toes to Bar

Rest 2:00

12 Toes to Bar

500m Row

12 Toes to Bar

Rest 2:00

8 Toes to Bar

500m Row

8 Toes to Bar

–

Competitor:

25 Toes to Bar

500m Row

25 Toes to Bar

Rest 2:00

20 Toes to Bar

500m Row

20 Toes to Bar

Rest 2:00

15 Toes to Bar

500m Row

15 Toes to Bar

–

Hotel / Travel:

25 V-Up

400m Run

25 V-Up

Rest 2:00

20 V-Up

400m Run

20 V-Up

Rest 2:00

15 V-Up

400m Run

15 V-Up

Finisher Friday (Checkmark)

For Quality

3 Sets:

10-12 Chest Support Reverse Flys

10-12 Hammer Curls

10-12 Weighted Russian Twists
Russian Twist: Over and Back = 1 Rep

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

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)

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

8/8 Single-Leg Glute Bridge March

8 Goblet Squats (light KB or DB)

8/8 Reverse Lunges (bodyweight)

:15 Hollow Hold

Specific Barbell Prep

2 Sets:

3 Tall Muscle Cleans

3 Front Squats

3 Press in Split

3 Hang Power Clean

3 Hang Squat Cleans

3 Split Jerks with 1 sec Pause in the Catch

Then Add loads and Build to ~70% for Set 1 of complex

Clean and Jerk (Every 3:00 x 5 Sets
1 Clean and Jerk
Rest 10-15 seconds
Clean + Front Squat + Jerk)

Start @ 70% of 1RM Clean and Jerk and Build to around 80% or 8/10 RPE. This is not meant to be a max for the day.

“Oppenheimer” (Time)

For Time

15-12-9

Power Clean

Front Squat

Push Jerk

Barbell: 135/95lb, 61/43kg
Score = Time

Goal: 5-7 minutes

Time Cap: 10 minutes

Primary Objective: Maintain smooth, unbroken transitions through each complex while keeping barbell movement quality high.

Secondary Objective: Limit rest between sets and rounds to sustain consistent barbell tempo from start to finish.

[Oppenheimer: Levels] (Time)

Level 2:

Barbell: 115/75lb, 52/35kg

—

Level 1

Barbell: 65/45lb, 30/20kg

—

Masters 55+

Barbell: 95/65lb, 61/43kg

—

Competitor

Barbell: 155/105lb, 70/48kg

—

Travel

For Time

15-12-9

Dual Dumbbell Power Clean

Dual Dumbbell Front Squat

Dual Dumbbell Push Press

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

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)

For Quality

3 Sets

6-6-6 Chest Supported I-Y-Ts

12 Barbell Good Mornings

:30 Barbell Front Rack Hold , For Load

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Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2-3 Sets: For Quality

200m Run or Bike

10-15 Glute Bridge Banded Pull Aparts

10 Deep Lunge Mountain Climbers

:15 Dead Hang + :15 Active Hang From Pull-Up Bar

8/8 Dual Kettlebell Staggered Stance Deadlifts *light loads

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

3 Bench Press @ 60-65%

–

Then Load to Working Weights on the Bar

–

Workout Primer after Bench Press

2 Shuttle Runs

4/3 Strict Pull-Ups

50ft (15m) Farmers Carry

4 Burpee to Plate

Bench Press (Weightlifting Variable Reps & Sets)

Focus: Tempo-controlled descent and tight scapular setup.

“The Prestige” (AMRAP – Rounds and Reps)

14:00 AMRAP

7 Shuttle Runs

7/5 Strict Pull-Ups

100ft (30m) Farmers Carry

7 Burpees to Plate

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

Farmers Carry: 53/35lb, 24/16kg
Score = Rounds + Reps

Primary Objective: Maintain consistent round pacing with efficient transitions and steady grip management.

Secondary Objective: Avoid burnout on pull-ups and maintain posture integrity throughout the carries.

[The Prestige: Levels] (AMRAP – Rounds and Reps)

Level 2:

14:00 AMRAP

6 Shuttle Runs

6/4 Strict Pull-Ups

100ft (30m) Farmers Carry

6 Burpees to Plate

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

Farmers Carry: 53/35lb, 24/16kg

Score = Rounds + Reps

–

Level 1:

14:00 AMRAP

6 Shuttle Runs

6/4 Banded Strict Pull-Ups

100ft (30m) Farmers Carry

6 Burpees to Plate

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

Farmers Carry: 35/18lb, 16/8kg

Score = Rounds + Reps

–

Masters 55+:

14:00 AMRAP

6 Shuttle Runs

6/4 Strict Pull-Ups

100ft (30m) Farmers Carry

6 Burpees to Plate

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

Farmers Carry: 44/26lb, 20/12kg

Score = Rounds + Reps

–

Competitor:

14:00 AMRAP

7 Shuttle Runs

7/5 Strict C2B Pull-Ups

100ft (30m) Farmers Carry

7 Burpees to Plate

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

Farmers Carry: 70/53lb, 32/24kg

Score = Rounds + Reps

–

Travel / Hotel:

14:00 AMRAP

7 Shuttle Runs

7/5 Strict Pull-Ups

100ft (30m) Farmers Carry

7 Burpees

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

Farmers Carry: 53/35lb, 24/16kg

Score = Rounds + Reps

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)

For Quality:

3 Sets:

10 Dual Kettlebell Hollow Body Floor Press

12 Ring Face Pulls

:45/:45 Side Plank

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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 and Mobility

2:00 Cardio Choice

–

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

10 Tall Muscle Snatch

5 Overhead Squats

5 Snatch Lands to Power Position

Barbell Primer

w/empty barbell

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Position Hang Power Snatch (High Hang, Hang, Low Hang)

8 Back Squats

–

Then..

Build to Working Loads on Power Snatch and Back Squat prior to starting the workout.

“Inception” (16 Rounds for weight)

24:00 EMOM

minute 1: 5 Power Snatch

minute 2: 5 Back Squats

minute 3: Rest

Lifts @ 70-80% for Both Lifts

Power Snatch: Not TnG
Score = Sum of Total Loads

Secondary Objective: Prioritize barbell mechanics and great positions through both lifts.

[Inception: Levels] (16 Rounds for weight)

Level 2:

As prescribed

—

Level 1:

24:00 EMOM

minute 1: 5 Hang Power Snatch

minute 2: 5 Back Squats

minute 3: Rest

Lifts @ 7-8 RPE for Both Lifts

Power Snatch: Not TnG

—

Masters 55+:

As prescribed

—

Competitor:

As prescribed

—

Travel / Hotel:

24:00 EMOM

minute 1: 6-8 Dual Dumbbell Power Snatch

minute 2: 10 Dumbbell Front Squats

minute 3: Rest

Choice on Loads

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)

For Quality:

3 Sets

12 Dual Dumbbell Sumo Deadlifts

15 Barbell Hip Thrusts

:30 Weighted Sorenson Hold

Choice on Loads

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Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

1:30 Bike

–

2 Sets

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

:20:20 Side Plank

6/6 Single Arm Kettlebell Clean

10 Air Squats

Rope Climb Skill Practice

+

Build to working loads for the Dual Kettlebell Front Rack Carry

Primer:

1 Rope Climb

50ft (15m) Dual Kettlebell Front Rack Carry

7/5 Calorie Bike

“Interstellar” (5 Rounds for calories)

5 Sets

1:30 AMRAP

3/2 Rope Climbs

100ft (30m) Dual Kettlebell Front Rack Carry

– Max Calorie Bike (Echo / Bike Erg, Assault)

Rest 1:30 b/t sets

Rope Climb: 15ft

Kettlebell: 53/35lb, 24/16kg
Score = Sum Total Calories

Primary Objective: Complete the rope climbs and carry quickly (~:45–:55) to allow max time on the bike.

Secondary Objective: Hold consistent calorie output across all five rounds within ±3-5 calories.

[Interstellar: Levels] (5 Rounds for calories)

Level 2:

Kettlebell: 44/26lb, 20/12kg

—

Level 1:

5 Sets

1:30 AMRAP

3/2 Pull to Stands

100ft (30m) Dual Kettlebell Front Rack Carry

– Max Calorie Bike

Rest 1:30 b/t sets

Kettlebell: 35/18lb, 16/8kg

—

Masters 55+:

Rope Climb 12ft

Kettlebell: 44/26lb, 20/12kg

—

Competitor:

5 Sets

1:30 AMRAP

1 Legless + 3/2 Rope Climbs

100ft (30m) Dual Kettlebell Front Rack Carry

– Max Calorie Bike

Rest 1:30 b/t sets

Rope Climb: 15ft

Kettlebell: 70/53lb, 32/24kg

—

Travel:

5 Sets

1:30 AMRAP

9/7 Strict Pull-Ups

100ft (30m) Dual Kettlebell Front Rack Carry or Dumbbell Carry

– Max Shuttle Run or Machine of Choice

Rest 1:30 b/t sets

Choice on Loads

Finisher (Checkmark)

For Quality

3 Sets

10 Ring V-Outs

10/10 Three Point Dumbbell Row

10-15 Dual Dumbbell Bicep Curls

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

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 Warm-Up

3 Sets: For Quality

1:00 Cardio Choice

15 Banded Pull Aparts

5 Inchworm Push-Ups

10 Hollow Rocks + 10 second Hollow Hold

5/5 Single Leg Single Arm Dumbbell Romanian Deadlift

6 Minutes Form and Practice

Sumo Deadlift, Close Grip Bench and Renegade Rows

–

Specific Prep

3 Sets: Building to Working Loads

4 Sumo Deadlifts

4 Close Grip Bench Press

4 Renegade Rows

“The Departed” (2 Rounds for weight)

20:00 EMOM

Minute 1: 5 Sumo Deadlifts

Minute 2: 10 Close Grip Bench Press

Minute 3: 20 Renegade Rows

Minute 4: Rest

Sumo Deadlift @ 70%

Close Grip Bench Press @ 60%

Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Record Load of Sumo DL & Close Grip Bench Press / Completion

Primary Objective: Build structural balance between posterior and anterior chain. Reinforce proper hip engagement and core bracing under moderate fatigue.

Secondary Objective: Improve horizontal pressing strength and triceps endurance. Develop scapular stability and midline integrity during unilateral pulling.

[The Departed: Levels] (2 Rounds for weight)

Level 2:

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

—

Level 1:

20:00 EMOM

Minute 1: 4 Sumo Deadlifts @ 70 % 1RM

Minute 2: 8 Close Grip Bench Press @ 60 % 1RM

Minute 3: 16 Renegade Rows

Minute 4: Rest

Sumo Deadlift @ 70%

Close Grip Bench Press @ 60%

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

—

Masters 55+:

Dumbbells: 2 x 30/20lb, 14/9kg

—

Comp:

Ideally day off

Dumbbells: 2 x 70/50lb, 32/22.5kg

—

Travel / Hotel:

20:00 EMOM

Minute 1: 10 Dual Dumbbell Sumo Deadlifts

Minute 2: 10 Dumbbell Bench Press

Minute 3: 20 Renegade Rows

Minute 4: Rest

Choice on Loads

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories (Checkmark)

4 Rounds For Quality

10–12 Ring Hamstring Curls

12 GHD Hip Extensions

:45 Sorenson Hold

20 Banded Pull Aparts

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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)

Body Heat and Activation

2 Sets

10 Bend and Bows

10 Bootstrap Squats

10 Bird Dog From Crawling

6 Inchworm Push-Ups

10 Down Dog Toe Touches

Rowing Golf

– Row to 1000m with a partner, alternating every 100m

– The goal is to roll into 100m directly on the dot so that you hit 100m – 200m – 300m not being over or under.

– If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will be done until 1000m for time.

Specific Prep

2 Sets

6 Synchro Abmat Sit-Ups

6 Synchro Dumbbell Snatch

2 Wall Walks (Each)

*Goal here is to get used to working together, prime the system a bit and build to working loads on the dumbbell snatch

“A Few Good Partners” (Time)

With a Partner, For Time

120/90 Cal Row (Split)

1000m Run (Together)

80 Synchro Abmat Sit-Ups (Together)

60 Burpees (Split)

40 Synchro Alternating Dumbbell Snatch (Together)

20 Wall Walks (Split)

Dumbbell: 50/35lb, 22.5/15kg

Wall Walk to 10in
Goal: 25-30 minutes

Time Cap: 35 minutes

Primary Objective: Work on having good communication and splitting the work in a way that allows for the most consistent movement and limited rest time.

Secondary Objective: Fast transitions between movements and partner switches

[A Few Good Partners: Levels] (Time)

Level 2:

Dumbbell: 35/25lb, 15/12kg

Wall Walk to 20in

—

Level 1:

With a Partner

100/80 Cal Row (Split)

800m Run (Together)

60 Synchro Abmat Sit-Ups (Together)

40 Burpees (Split)

20 Synchro Alternating Dumbbell Snatch (Together)

10 Wall Walks (Split)

Dumbbell: 25/15lb, 12/7kg

Wall Walk to 30in

—

Masters 55+:

With a Partner

100/80 Cal Row (Split)

800m Run (Together)

80 Synchro Abmat Sit-Ups (Together)

60 Burpees (Split)

40 Synchro Alternating Dumbbell Snatch (Together)

20 Wall Walks (Split)

Dumbbell: 30/20lb, 14/9kg

Wall Walk to 20in

—

Comp :

Dumbbell: 70/50lb, 32/22.5kg

Wall Walk to 10in

—

Travel / Hotel:

For Time:

1000m Run

80 Sit-Ups

60 Burpees

40 Alternating Dumbbell Snatch

10 Wall Walks

Dumbbell: 50/35lb, 22.5/15kg

Wall Walk to 10in

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Core Burnout (Checkmark)

With a Partner:

3 Rounds (Alternate Work for 3 Rounds Each)

Partner 1: 15 Weighted Russian Twists

Partner 2: Plank Hold

Then switch

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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)

Mobility Prep and Activation

20 Lateral Line Hops

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

6 Alternating Box Step-Ups + 6 Box Jumps

6 Tall Muscle Cleans

6 Front Squats

6 Push Press

6 Scapular Pull-Ups + 6 Bar Kip Swings

Specific Front Squat Prep and Build

Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)

3 Reps @ ~45-50%

3 Reps @ ~50-55%

3 Reps @ ~55-60%

Then put working loads on the barbell

Conditioning Prep and Primer (After Squats)

5 minutes of Kipping Pull-Up / Butterfly Pull-Up Progression Practice and Movement

–

2 Sets

3 Thrusters

4 Pull-Ups

5 Box Jump Overs

*Getting Flow and Movement

Front Squat (Weightlifting Variable Reps & Sets)

Focus: Drive through full foot, maintain upright torso and tension in the front rack.

Level 1 / New Athletes:

Every 2:30 x 4 Sets

8 Reps @ 6-7 RPE (Relative Perceived Exertion)

“Here’s Johnny” (Time)

5 Rounds for Time

8 Thrusters

12 Pull Ups

14 Box Jump Overs

Barbell: 95/65lb, 43/30kg

Box Height: 24/20in
Score = Time

Goal: 7-11 minutes

Time Cap: 15 minutes

Primary Objective: Unbroken Movements throughout Reinforce barbell-to-gymnastics transitions under fatigue.

Secondary Objective: Train pacing awareness through consistent split times per round. Develop breathing efficiency during cyclical, high-output conditioning.

[Here’s Johnny: Levels] (Time)

Level 2:

5 Rounds for Time

8 Thrusters

8 Pull Ups

12 Box Jump Overs

Barbell: 75/55lb, 34/25kg

Box Height: 24/20in

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Level 1:

5 Rounds for Time

8 Thrusters

12 Jumping Pull-Ups

14 Box Step-Overs

Barbell: 45/35lb, 20/15kg

Box Height: 24/20in

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Masters 55+

5 Rounds for Time

8 Thrusters

8 Pull Ups

12 Box Jump Overs

Barbell: 75/55lb, 34/25kg

Box Height: 24/20in

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Comp :

5 Rounds for Time

8 Thrusters

12 Chest to Bar Pull Ups

14 Box Jump Overs

Barbell: 115/75lb, 52/34kg

Box Height: 24/20in

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Travel / Hotel:

5 Rounds for Time

8 Dumbbell Thrusters

8 Strict Pull-Ups

14 Bench Jump Overs

Dumbbells 50/35lb, 22.5/15kg

Bench Height: 18 in

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Accessory Finisher (Checkmark)

For Quality

3 Sets

10 Ring V-Outs

10 Dual Dumbbell Z-Press

8/8 Single Kettlebell Contralateral Front Rack Step-Up

:30/:30 Side Plank

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