Uncategorized

Announcements

💪 🛑 No Pump Sesh: Following Dates

• 6/21
• 6/28
• 7/12
• 7/19

CrossFit East River – WOD

Warm-Up (No Measure)

2 Sets, For Quality

40 second Elevated Prayer Stretch

20 second Extended Reverse Plank Bridge

5/5 Worlds Greatest Stretch

5/5 Single Arm Ring Rows 2020 Tempo

10 Alternating Cossack Squats

Partner Maxton (Time)

13 rounds for time with a Partner of:

8 strict pull-ups

26 box step-ups

21 burpees

Rx: With Weight Vest

♀ 14-lb vest, 20-inch box

♂ 20-lb vest, 24-inch box
In honor of Navy Corpsman Maxton Soviak, 22, who was among the 13 U.S. service members killed during the attack outside the Kabul airport in Afghanistan on Aug. 26, 2021.

Soviak was an avid CrossFit athlete who trained at CrossFit Hita, CrossFit Latte Stone, and Custom Fitness Guam. This workout includes some of his favorite CrossFit movements.

According to Harold Aranda, a family friend, “Max loved hard work, he loved the grind, and he never gave up. He was never one to put people down but rather pull them up to be great.”

First posted Nov. 11, 2021.

Primary Objective: Complete within the goal time domain

Secondary Objective: Split the work evenly across partners

[Maxton: Levels] (Time)

Level 2:

13 rounds for time with a Partner of:

8 banded strict pull-ups

26 box step-ups

21 burpees

No weight Vest

24/20’’ Box

Level 1:

13 rounds for time with a Partner of:

8 Ring Rows

20 box step-ups

16 Burpees

No weight Vest

20’’ Box

Masters 55+:

13 rounds for time with a Partner of:

8 strict pull-ups

26 box step-ups

21 burpees

No weight Vest

24/20’’ Box

Big Class Version:

As prescribed

Competitor:

As prescribed, Solo

Travel/Hotel:

As prescribed, Step-Up on 20’’ Bench or Chair

PRVN Recovery #5 (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

4 Sets

:15 Chin over Bar Pull-Up Hold

5 Strict Ring Dips

:15 Top of Ring Dip Support Hold

Add assistance if needed on the support holds or main sets to sustain unbroken, challenging movements

Read More

Announcements

Monday: Squat Clean 10×2
Couplet: Cleans and Lateral Burpees

Tuesday: Push Press 5×7
Box Jumps + Power Snatch + Handstand Push-Ups + Row

Wednesday:Toe to Bar
Run + Dumbbell Walking Lunges + Row + Toe to Bar

Thursday: Partner HERO WOD Maxton

Pull-ups + box step ups + burpees

Friday: Back Squat 3×9
Triplet: Deadlift + Handstand Walk + Double Unders

Saturday:
Partner Chipper:
Row + American Kettlebell Swings + Single KB Step-Overs + Burpee Box Jump Overs

Sunday: Bench Press

Bike + Single Arm DB Hang Clean and Jerk + Push-Ups

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

🇺🇸 4th of July – Modified Schedule

• 9a, 10a, 11a,
• 12p OG

CrossFit East River – WOD

Steady Eddy (Time)

For Time

3 Sets

800m Run

50ft DBL DB Farmers Lunges (Length of the gym)

Rest 1:00

32/25 Calorie Row

20 Toe to Bar

Rest 1:00

Dumbbells: 50/35lb,
—

Goal: 25:00-32:00

Time Cap: 38:00

Stimulus: Grip / Leg Stamina

RPE: 8/10

Primary Objective: Complete each set in under 10:00 including the rest

Secondary Objective: Unbroken Toe to Bar Sets.

[Steady Eddy: Levels] (Time)

Level 2:

For Time

3 Sets

800m Run

50ft DBL DB Farmers Lunges (Length of the gym)

Rest 1:00

28/22 Calorie Row

20 Alternating Toe to Bar

Rest 1:00

Dumbbells: 35/25lb, 16/12kg

—-

Level 1:

For Time

3 Sets

600m Run

50ft DBL DB Farmers Lunges (Length of the gym)

Rest 1:00

22/18 Calorie Row

20 Hanging Knee Raises

Rest 1:00

Dumbbells: 30/20lb, 14/9kg

—

Masters 55+:

For Time

3 Sets

800m Run

50ft DBL DB Farmers Lunges (Length of the gym)

Rest 1:00

22/18 Calorie Row

15 Toe to Bar

Rest 1:00

Dumbbells: 30/20lb, 14/9kg

—

Competitor:

For Time

3 Sets

800m Run

50ft DBL DB Farmers Lunges (Length of the gym)

Rest 1:00

40/32 Calorie Row

30 Toe to Bar

Rest 1:00

Dumbbells: 70/50lb, 32/22.5kg

—-

Big Class Option:

Start Class in a Heats on a 2:30 Delay to allow time between lunges and also to allow for the amount of bikes for the day

–

PRVN Recovery #4 (Checkmark)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (Checkmark)

5 Sets, For Completion

8-10 Reverse Nordic Curls

:12-:15 Copenhagen Plank

:15-:20 Extended GHD Supine Hold

Read More

Announcements

💪 🛑 No Pump Sesh: Following Dates

• 6/21
• 6/28
• 7/12
• 7/19

CrossFit East River – WOD

Warm-Up (No Measure)

3 Sets

:30 sec Row

:15 sec Transition

:30 sec Alternating Box Step-Ups

:15 sec Transition

–

2 Rounds

15 Banded Face Pulls

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

–

2 Rounds

8/8 Quadruped Thoracic Rotations

5 Yoga Push-Ups

8/8 Single Arm Hang Snatch

8 Step-Down Box Jumps

Push Press (Every 2:00 x 5 Sets
7 Reps @ 65-75%

*On the last rep Pause for 5 seconds in the Overhead Position
)

Yard Sale (4 Rounds for calories)

For Calories:

4 Sets

3:00 On/1:00 Off

15 Box Jumps

12 Power Snatch

9 Handstand Push-Ups

-Max Calorie Row Remaining Time

Barbell: Barbell 95/65lbs (43/30kg)

Box: 24/20’’
–

Goal: 80/64 Calories

Score: Total Calories

Primary Objective: Cycle the Barbell in Big Sets

Secondary Objective: Earn 1:00 to Row

[Yard Sale: Levels] (4 Rounds for calories)

Level 2:

For Calories:

4 Sets

3:00 On/1:00 Off

12 Box Jumps

9 Power Snatch

6 Pike Handstand Push-Ups

-Max Calorie Row Remaining Time

Barbell: Barbell 75/55lb, 34/25kg

Box: 24/20’’

—-

Level 1:

For Calories:

4 Sets

3:00 On/1:00 Off

16 Box Step-Ups

12 Hang Power Snatch

8 Kneeling Pike Handstand Push-Ups

-Max Calorie Row Remaining Time

Barbell: Barbell 45/35lb, 20/15kg

Box: 24/20’’

—-

Masters 55+:

For Calories:

4 Sets

3:00 On/1:00 Off

12 Box Jumps

9 Power Snatch

6 Strict Handstand Push-Up 2’’ Riser

-Max Calorie Row Remaining Time

Barbell: Barbell 75/55lb, 34/25kg

Box: 24/20’’

—

Competitor:

For Calories:

4 Sets

3:00 On/1:00 Off

15 Box Jumps

12 Power Snatch

9 Chest to Wall Handstand Push Ups

-Max Calorie Row Remaining Time

Barbell: 115/80lbs (52/36kg)

Box: 24in/20in

—-

Big Class Variation:

Start everyone on a 1:00 Delay

—-

Hotel / Travel / Limited Equipment

For Calories:

4 Sets

3:00 On/1:00 Off

15 Box Jumps

12 Power Snatch

9 Handstand Push-Ups

-Max Calorie Row Remaining Time

Barbell: Barbell 95/65lbs (43/30kg)

Box: 24/20’’

PRVN Recovery #2 (Checkmark)

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)

For Quality:

4 Sets

8 Dual Dumbbell Seated Arnold Press , Moderate

8 Chest Supported Dumbbell Rows , Moderate

16 Banded Curls (for speed)

16 Banded Tricep Extensions (for speed)

If you don’t have an incline bench, place a flat bench on 1-2 45lb plates to create enough space for the dumbbells at the bottom of the rows.

Read More

Announcements

💪 🛑 No Pump Sesh: Following Dates

• 6/21
• 6/28
• 7/12
• 7/19

CrossFit East River – WOD

Warm-Up (No Measure)

2:00 Cardio Choice

–

1:00 Foam Roller Thoracic Spine Extension

:30/:30 Kettlebell Hip Shift

:30/:30 Couch Stretch

–

3 Sets, For Quality

5 Inchworm Push-Ups

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

Squat Clean (10:00 EMOM
2 Reps @ 70-80% of 1RM)

Line Change (Time)

For Time:

4 Sets

5 Power Clean

5 Hang Squat Clean

20 Lateral Burpees

Rest 1:30 between sets

Barbell: 135/95lb, 61/43kg

*You will perform the work in reverse order on rounds 2 & 4, meaning you will start those intervals with the burpees.
–

Goal: 1:45-2:15

Time Cap: 18:00

Primary Objective: Complete each set in Sub 2:30

Secondary Objective: Complete each set of Cleans unbroken

[Line Change: Levels] (Time)

Level 2

For Time:

4 Sets

5 Power Clean

5 Hang Squat Clean

15 Lateral Burpees

Rest 1:30 between sets

Barbell: 95/65lb, 43/30kg

—-

Level 1:

For Time:

4 Sets

10 Hang Power Cleans

10 Lateral Burpees

Rest 1:30 between sets

Barbell: 65/45lb, 30/20kg

—-

Masters 55+:

For Time:

4 Sets

5 Power Clean

5 Hang Squat Clean

15 Lateral Burpees

Rest 1:30 between sets

Barbell: 95/65lb, 43/30kg

—

Competitor / Rx+:

Barbell: 155/105lb, 70/52kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

For Time:

4 Sets

5 Dumbbell Power Clean

5 Dumbbell Hang Squat Clean

20 Lateral Burpees

Rest 1:30 between sets

Dumbbells: 50/35lb, 22.5/15kg

PRVN Reset (Checkmark)

1-2 Sets for Quality

:20/:20 Couch Stretch

5 Nordic Squats

:30 Child’s Pose

5/5 Bird Dogs

:20/:20 Iron Cross Stretch

Optional Accessories (Weight)

4 Sets

4 Clean Pulls with 3 sec Eccentric @ 90-95%

3 Broad Jumps, For Distance

Rest as needed between sets

Read More

Announcements

💪 🛑 No Pump Sesh: Following Dates

• 6/21
• 6/28
• 7/12
• 7/19

CrossFit East River – WOD

Warm-Up (No Measure)

2:00 Cardio Choice

–

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

–

3 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Romanian Deadlifts

Double Dare (5 Rounds for weight)

Every 4:00 x 5 Sets

3-5-7-9-11 Deadlift

9 Strict Knee to Elbow

18 Gorilla Rows

Deadlift Loads

Set 1: 80%

Set 2: 75%

Set 3: 70%

Set 4: 65%

Set 5: 60%
–

Stimulus: Absolute Strength / Hypertrophy and Structural Support

Workout Flow: This workout is meant to be more of an accessory strength metcon with the goal of still touching on some heavy Deadlifts for those looking to keep this lift primed as we move away from it a bit during this cycle. The pulling volume coming down can allow for a little more heightened nervous system speed and power development, but some may want to keep the absolute strength gains and growth hormone response from the use of heavy Deadlifts. Treat each 4:00 segment as a strength circuit.

[Double Dare: Levels] (5 Rounds for weight)

Level 2:

Every 4:00 x 5 Sets

3-5-7-9-11 Deadlift

9 Strict Knee to Chest

18 Gorilla Rows

Deadlift Loads

Set 1: 80%

Set 2: 75%

Set 3: 70%

Set 4: 65%

Set 5: 60%

—-

Level 1:

Every 4:00 x 5 Sets

3-5-7-9-11 Block Deadlifts

9 Strict Knee Raises

18 Gorilla Rows

Deadlift Loads

Set 1: 80%

Set 2: 75%

Set 3: 70%

Set 4: 65%

Set 5: 60%

—-

Masters 55+:

Every 4:00 x 5 Sets

3-5-7-9-11 Deadlift

9 Strict Knee to Chest

18 Gorilla Rows

Deadlift Loads

Set 1: 80%

Set 2: 75%

Set 3: 70%

Set 4: 65%

Set 5: 60%

—-

Competitor:

Full Rest Day

—

Big Class Option

As prescribed

—

Hotel Gym / Travel / Limited Equipment

Every 4:00 x 5 Sets

7-9-11-13-15 Dumbbell Deadlifts

9 Strict Knee to Chest

18 Gorilla Rows

Choice on Loads

PRVN Mobility #10 (Checkmark)

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

For Completion

12:00 EMOM

minute 1: 15/12 Calorie Ski Erg

minute 2: 15 Weighted GHD Hip Extensions

minute 3: -Max Wall Sit

Read More

Announcements

💪 🛑 No Pump Sesh: Following Dates

• 6/21
• 6/28
• 7/12
• 7/19

Monday: Pause Front Squat
Triplet: Pull-Ups + American Kettlebell Swings + Run

Tuesday: Split Jerk
Couplet: Echo + Clean and Jerk

Wednesday: Toe to Bar
Triplet: Wall Balls + Toe to Bar + Burpee Box Jump Overs

Thursday
Wall Walks + Row Calories + Turkish Get Ups + Runs + Sandbag Bear Hug Hold

Friday: Snatch
Triplet: Bar Muscle-Ups + Power Snatch + Double Unders

Saturday:
Team Workout : Waterfall Style:
Row + Push-Ups + Run + Dumbbell Thrusters

Sunday
Deadlifts + Strict Knees to Elbows + Gorilla Rows

CrossFit East River – WOD

Warm-Up (No Measure)

3 Sets, For Quality

1:00 Row

200m Run

6 Inchworm to Hollow Body

10 Bear Plank Shoulder Taps

5/5 Single Arm Dumbbell Hang Clean and Jerk

10 Dumbbell Goblet Squats

Salute Your Shorts (Time)

3 Person Team, Waterfall

5 Rounds, For Time

300/250m Row

20/15 Push-Up

200m Run

10 Dumbbell Thrusters 50/35, 22.5/15kg
–

Goal: 20:00-25:00

Time Domain: 30:00

Strategy and Flow: The workout will begin with the first teammate on the rower, once they are out of the way then the second teammate can get on the rower to complete 300/250m, and finally once they are out of the way then the third teammate will begin the rower. Due the fact that there are 4 stations and 3 teammates we are looking for the team to try to stay moving throughout much of this workout with very little rest periods once everyone is into the waterfall. The expectation is that at some point there will be a rest period as the rower will become the bottleneck of this workout. The idea is to try to keep this train moving as long as possible.

[Salute Your Shorts: Levels] (Time)

Level 2:

3 Person Team, Waterfall

5 Rounds, For Time

250/220 Row

15/10 Push-Up

200m Run

10 Dumbbell Thrusters 35/25lb, 15/12kg

—

Level 1:

3 Person Team, Waterfall

5 Rounds, For Time

250/220 Row

15/10 Band Assisted Push-Up

200m Run

10 Dumbbell Thrusters 25/15lb, 12/7kg

—-

Masters 55+:

3 Person Team, Waterfall

5 Rounds, For Time

250/220 Row

15/10 Push-Ups

200m Run

10 Dumbbell Thrusters 30/20lb, 14/9kg

—

Competitor:

Solo

5 Rounds, For Time

300/250m Row

25 Push-Ups

200m Run

10 Dumbbell Thrusters 70/50lb, 32/22.5kg

—

Big Class Option

3 Person Team, Waterfall

4 Rounds, For Time

300/250m Row

25/20 Push-Up

200m Run

20/14 Calorie Echo Bike

15 Dumbbell Thrusters 50/35, 22.5/15kg

—-

Hotel Gym / Travel / Limited Equipment, Solo

5 Rounds, For Time

200m Run

20/15 Push-Ups

200m Run

10 Dumbbell Thrusters 50/35, 22.5/15kg

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

:20 Ring Support Hold

20 Banded Tricep Extensions

10/10 Foot Elevated Cossack Squat

Read More

Announcements

💪 🛑 No Pump Sesh: Following Dates

• 6/21
• 6/28
• 7/12
• 7/19

Monday: Pause Front Squat
Triplet: Pull-Ups + American Kettlebell Swings + Run

Tuesday: Split Jerk
Couplet: Echo + Clean and Jerk

Wednesday: Toe to Bar
Triplet: Wall Balls + Toe to Bar + Burpee Box Jump Overs

Thursday
Wall Walks + Row Calories + Turkish Get Ups + Runs + Sandbag Bear Hug Hold

Friday: Snatch
Triplet: Bar Muscle-Ups + Power Snatch + Double Unders

Saturday:
Team Workout : Waterfall Style:
Row + Push-Ups + Run + Dumbbell Thrusters

Sunday
Deadlifts + Strict Knees to Elbows + Gorilla Rows

CrossFit East River – WOD

Warm-Up (No Measure)

:30 Forward and Back Line Hops

:30 Side to Side Line Hops

:30 Bend and Bow

:20/:20 Single Leg Toe Touches

–

:30 Wall Thoracic Extensions

:30/:30 Kettlebell Hip Shift

:60 Alternating 90-90 Hip Switch

:15/:15 Active / Passive Hang From Pull-Up Bar

–

2-3 Sets

8-10 Bar Kip Swings

Hang Snatch High Pull

Hang Power Snatch

Overhead Squat

Snatch Balance

Squat Snatch

22 Double Unders or 44 Single Unders

Squat Snatch (10:00 EMOM
2 Snatches @ 70-80% of 1RM)

These are ideally a Squat Snatch today, however can be power for those with a higher max in the Power Snatch than the Squat Snatch

Angry Beavers (AMRAP – Rounds and Reps)

11:00 AMRAP

4-5-6-7… Bar Muscle Ups

11 Power Snatch 95/65lb, 43/30kg

44 Double Unders
–

Stimulus: Grip Density / High Skill Gymnastics

Strategy: The focus here today is on grip endurance and high skill gymnastics. We are looking for the higher level athletes to keep the Bar Muscle-Ups unbroken as long as possible and for most athletes to break these up into short manageable sets from the get-go. When looking at the Power Snatch weight and repetitions we should immediately have an idea that we can move through this in 3 quick sets of touch and go reps before hitting a good unbroken set of Double Unders. The focus and rhythm of this workout falls in the transition back to the rig and how you manage your time and breaks on the Power Snatch. Stay consistent and stay smooth, eleven minutes is a long time to move here on a workout with lots of interference.

[Angry Beavers: Levels] (AMRAP – Rounds and Reps)

Level 2:

For Reps:

11:00 AMRAP

4-5-6-7… Burpee Chest to Bar

11 Power Snatch 75/55lb, 34/25kg

33 Double Unders

—

Level 1:

For Reps:

11:00 AMRAP

4-5-6-7… Burpee Jumping Pull-Ups

11 Hang Power Snatch 45/35lb, 20/15kg

55 Single Unders

—

Masters 55+

For Reps:

11:00 AMRAP

4-5-6-7… Burpee Pull-Ups

11 Hang Power Snatch 75/55lb, 34/25kg

33 Double Unders

—

Competitor:

Bar Muscle-Ups + Double Unders must be unbroken

—

Big Class Option

As Prescribed

—

Hotel Gym / Travel / Limited Equipment

For Reps:

11:00 AMRAP

4-5-6-7… Burpee Pull-Ups

12 Alternating Dumbbell Snatch 50/35lb, 22.5/15kg

44 Double Unders

PRVN Reset (Checkmark)

For Completion:

:60/:60 Couch Stretch

:60 Child’s Pose

:30/:30 Iron Cross Stretch

Optional Accessories (Checkmark)

Midline Focus

For Completion:

4 Rounds, :45 Per Station/:15 Rest Between (16:00 Clock)

Station 1 – Max V-Ups

Station 2 – Max Alternating SIngle Leg Deadlifts with Dual Kettlebells , Light Load

Station 3 – Max Alternating Single Leg Banded Hip Thrusts

Station 4 – Rest

Read More

Announcements

💪 🛑 No Pump Sesh: Following Dates

• 6/21
• 6/28
• 7/12
• 7/19

Monday: Pause Front Squat
Triplet: Pull-Ups + American Kettlebell Swings + Run

Tuesday: Split Jerk
Couplet: Echo + Clean and Jerk

Wednesday: Toe to Bar
Triplet: Wall Balls + Toe to Bar + Burpee Box Jump Overs

Thursday
Wall Walks + Row Calories + Turkish Get Ups + Runs + Sandbag Bear Hug Hold

Friday: Snatch
Triplet: Bar Muscle-Ups + Power Snatch + Double Unders

Saturday:
Team Workout : Waterfall Style:
Row + Push-Ups + Run + Dumbbell Thrusters

Sunday
Deadlifts + Strict Knees to Elbows + Gorilla Rows

CrossFit East River – WOD

All That (6 Rounds for reps)

30:00 EMOM

Minute 1 – 3 Wall Walks

Minute 2 – 14/11 Row Calories

Minute 3 – 1/1 Turkish Get Ups (53/35)

Minute 4 – 100m Run

Minute 5 – DBL KB Front Rack Hold (1 sec = 1 Rep) (53s/26s)
–

Goal: Earn :10 of Rest Each Minute

Score: Total Reps / Time Held on FR Hold

Stimulus: Midline Stability / Aerobic Threshold

RPE: 7/10

Primary Objective: Consistent Machine Paces

Secondary Objective: 30+ sec Hold

Strategy: This 35:00 EMOM is meant to be a challenge due to the longer nature of the workout more than how hard each minute is meant to be. The way this workout flows, the first 4 minutes of work are really almost like a buy-in of required work until the KB Hold where you have the choice to go as long or as short as you like in order to accomplish the rest of the workout. You must get each minute done in order to have the 5th minute of work be counted. Imagine this as 6 Rounds with a cash-out max hold each round. Try to keep minutes 1-4 as smooth as possible as hanging onto the Sandbag will get hard especially as your breathing begins to elevate.

[All That: Levels] (6 Rounds for reps)

Level 2:

30:00 EMOM

Minute 1 – 2 Wall Walks

Minute 2 – 13/10 Row Calories

Minute 3 – 1/1 Turkish Get Ups (53/35)

Minute 4 – 100m Run

Minute 5 – DBL KB Front Rack Hold (1 sec = 1 Rep)

—

Level 1:

30:00 EMOM

Minute 1 – 2 Wall Walks ½ way

Minute 2 – 10/8 Row Calories

Minute 3 – 1/1 Turkish Get Ups (53/35)

Minute 4 – 100m Run

Minute 5 – DBL KB Front Rack Hold (1 sec = 1 Rep)

—

Competitor:

Minute 1 – 4 Wall Walks

Minute 2 – 15/12 Row Calories

Minute 3 – 1/1 Turkish Get Ups (53/35)

Minute 4 – 200m Run

Minute 5 – DBL KB Front Rack Hold (1 sec = 1 Rep)

—

Big Class Version

As prescribed

If needed make 36:00 minutes and add a rest minute

—

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 (10 Rounds for reps)

For Completion

5 Sets

10 Strict Handstand Push Ups, Add Deficit if Able

10 Ring Rows, Feet Elevated if Able

These handstand push ups do not need to be unbroken the whole time, but you should certainly start that way. Pick a challenging deficit/foot placement for the ring rows that follows the same thought process – but still make sure to be able to make contact with the ring at the top.

Read More

Announcements

💪 🛑 No Pump Sesh: Following Dates

• 6/21
• 6/28
• 7/12
• 7/19

Monday: Pause Front Squat
Triplet: Pull-Ups + American Kettlebell Swings + Run

Tuesday: Split Jerk
Couplet: Echo + Clean and Jerk

Wednesday: Toe to Bar
Triplet: Wall Balls + Toe to Bar + Burpee Box Jump Overs

Thursday
Wall Walks + Row Calories + Turkish Get Ups + Runs + Sandbag Bear Hug Hold

Friday: Snatch
Triplet: Bar Muscle-Ups + Power Snatch + Double Unders

Saturday:
Team Workout : Waterfall Style:
Row + Push-Ups + Run + Dumbbell Thrusters

Sunday
Deadlifts + Strict Knees to Elbows + Gorilla Rows

CrossFit East River – WOD

Warm-Up (No Measure)

3:00 Cardio Choice

–

2 Sets, For Quality

:30/:30 Kettlebell Hip Shift

:60 Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

–

3 Sets

10 Alternating Step-Ups + 5 Box Jumps

10 Scapular Pull-Ups

10 Hollow Rocks

10 Alternating V-Ups

:10 Hollow Hold

10 Air Squats

Spongebob (5 Rounds for reps)

For Reps

5 Sets

3:00 AMRAP

24 Wall Balls 20/14lb, 9/6kg

18 Toes to Bar

-Max Burpee Box Jump Overs 24/20”

Rest 2:00 between sets
–

Stimulus: Muscular Endurance Intervals / Quad + Midline Interference

Strategy: The strategy today is to go for as long as possible on this workout for our higher level athletes and to strive for bigger sets than normal for all athletes. This might be at the expense of the total reps achieved on the workout, but will help us build stamina and endurance in our movements. This is ultimately the goal and the idea behind putting this type of volume during Week 1 of the cycle. Imagine a workout Week 6 that is 3 rounds for Time of 24 Wall Balls, 18 Toe to bar and 12 Burpee Box Jump Overs. By going for big sets here with rest between, we can train the idea of tackling a 3 round workout like that with faster transitions and possibly breaking into quick short sets, but overall we are developing the ability to hit that at a must faster clip by building the stamina and endurance here.

[Spongebob: Levels] (5 Rounds for reps)

Level 2:

For Reps

5 Sets

3:00 AMRAP

20 Wall Balls 20/14lb, 9/6kg

14 Alternating Toes to Bar

-Max Burpee Box Jump Overs 24/20”

Rest 2:00 between sets

—-

Level 1:

For Reps

5 Sets

3:00 AMRAP

20 Wall Balls 14/10lb, 6/4kg

14 Kipping Knee Raises

-Max Burpee Box Step-Ups 24/20”

Rest 2:00 between sets

—

Masters 55+:

For Reps

5 Sets

3:00 AMRAP

20 Wall Balls 20/14lb, 9/6kg

14 Toes to Bar

-Max *Burpee Box Jump Overs 24/20”

Rest 2:00 between sets

*Step-Up and Overs Allowed

—

Competitor:

For Reps

5 Sets

3:00 AMRAP

24 Wall Balls 30/20lb, 14/9kg

22 Toes to Bar

-Max Burpee Box Jump Overs 24/20”

Rest 2:00 between sets

—-

As prescribed

—

Travel/Hotel:

For Reps

5 Sets

3:00 AMRAP

15 Dumbbell Thrusters

10 Strict Toe to Bar

-Max Burpee Bench Jump Overs

Rest 2:00 between sets

PRVN Recovery #4 (Checkmark)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (Checkmark)

For Completion

3 Sets, For Load

8 Barbell Kang Squats , Light Load

10 Foam Roller Hamstring Curls

6/6 Knees Over Toe Split Squats, Light Load

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Announcements

💪 🛑 No Pump Sesh: Following Dates

• 6/21
• 6/28
• 7/12
• 7/19

Monday: Pause Front Squat
Triplet: Pull-Ups + American Kettlebell Swings + Run

Tuesday: Split Jerk
Couplet: Echo + Clean and Jerk

Wednesday: Toe to Bar
Triplet: Wall Balls + Toe to Bar + Burpee Box Jump Overs

Thursday
Wall Walks + Row Calories + Turkish Get Ups + Runs + Sandbag Bear Hug Hold

Friday: Snatch
Triplet: Bar Muscle-Ups + Power Snatch + Double Unders

Saturday:
Team Workout : Waterfall Style:
Row + Push-Ups + Run + Dumbbell Thrusters

Sunday
Deadlifts + Strict Knees to Elbows + Gorilla Rows

CrossFit East River – WOD

Split Jerk (Every 2:00 x 6 Sets
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 70%
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 75%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 80%
Set 4: 1 Split Jerk @ 85%
Set 5: 1 Split Jerk @ 85%
Set 6: 1 Split Jerk @ 85%
)

*For the pause split jerk, hold the dip and catch for 1 second each.

*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight

Quailman (3 Rounds for reps)

9:00 EMOM

min 1: 15/12 Calorie Rows

min 2: Max Clean and Jerk 135/95lb, 61/43kg

min 3: Rest
Stimulus: Barbell Cycling and Conditioning

Strategy: The goal here is to have the row be at a pace that is challenging, but not deadly. We want to hit the row at around 80-85% intensity to allow us 5-10 seconds to walk off and get into the barbell cycling component. The focus shifts here to trying to bring the heart rate down a bit, focus on breathing and hit quality quick singles here about every 4-6 seconds

[Quailman: Levels] (3 Rounds for reps)

Level 2:

9:00 EMOM

min 1: 12/10 Calorie Row

min 2: Max Clean and Jerk 95/65lb, 61/43kg

min 3: Rest

—-

Level 1:

9:00 EMOM

min 1: 10/8 Calorie Row

min 2: Max Hang Power Clean and Push Jerk 65/45lb, 30/20kg

min 3: Rest

Competitor:

9:00 EMOM

min 1: 20/16 Calorie Row

min 2: Max Clean and Jerk 185/125lb, 84/57kg

min 3: Rest

—-

Big Class Variation:

10:00 EMOM

min 1: 15/12 Calorie Row

min 2: Max Clean and Jerk 95/65lb, 61/43kg

min 3: 15/12 Calorie Row

Min 4: Max Clean and Jerk 95/65lb, 61/43kg

Min 5: Rest

—-

Hotel / Travel / Limited Equipment

9:00 EMOM

min 1: 45 second Machine Conditioning

min 2: Max Dual Dumbbell Clean and Jerk 50/35lb, 22.5/15kg

min 3: Rest

PRVN Reset (Checkmark)

8:00 EMOM, For Completion

Minute 1: :45 Elevated Prayer Stretch

Minute 2: :25/:25 Banded Front Rack Stretch

Minute 3: 90/90 Stretch , (Right Side)

Minute 4: 90/90 Stretch (Left Side)

Optional Accessories (Checkmark)

For Quality:

16:00 EMOM

Minute 1 – 8 Tempo Dual Dumbbell Bench Press, Moderate Load

Minute 2 – 8 Tempo Dual Dumbbell Bentover Rows, Moderate Load

Minute 3 – 10 Floor Barbell Skullcrushers

Minute 4 – 10 Reverse Grip Barbell Curls

The tempo for the bench & rows will be a 2 second negative, and 2 second pause at the bottom (bench) or top (rows) each rep.

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