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CrossFit East River – WOD

Warm-Up:

8:00 minutes, For Quality

10 Bend and Bows

10 Knee Hug + Lunge and Twist

10 S capular Push-Ups + 10 Plank Shoulder Taps

10/10 Single Leg Glute Bridges

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Goal: 35-60 Minutes

Secondary Objective: Choose a game plan and stick to it!

[Murph: Levels] (Time)

Level 2

For Time

1200m Run

80 Pull-Ups

160 Push-Ups

240 Air Squats

1200m Run

Partitioned anyway you like

—-

Level 1:

For Time, With a Partner

1 Mile Run*

100 Banded Pull-Ups

200 Band Assisted Push-Ups

300 Air Squats

1 Mile Run

*Runs alternate 400m

—-

Masters 55+:

As Prescribed

—

Competitor / Rx+:

Wear a 20/14lb, 9/6kg Weight Vest

Unpartitioned

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

As prescribed

Mobility

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

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Announcements

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CrossFit East River – WOD

General Prep 

8:00: For Quality

8/8 Single Kettlebell Suitcase Deadlifts

2 Wall Walks

:20 Nose to Wall Handstand Hold

10 Hollow Rocks

:10 Hollow Hold

“No Stairway!” (Time)

5 Rounds for Time

300ft (100m) Farmers Carry

50ft (15m) Handstand Walk

20 V-Ups

Kettlebells: 2 x 70/53lb, 32/24kg
Goal: 15-20min

Time Cap : 25min

Stimulus : Gymnastics / Midline Capacity

RPE : 7/10

Primary Objective : Only break the Farmers Carry once @ 50m out, then come back 50m.

Secondary Objective : Keep the Handstand Walks to 10ft + at a time to complete the 50ft on each set.

[No Stairway: Levels]

Level 2:

5 Rounds for Time

300ft (100m) Farmers Carry

25ft (7.5m) Handstand Walk or 3 Wall Walks

15 V-Ups

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

Travel / Hotel:

As prescribed

Mobility

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 Machine Finisher (10 Rounds for time)

Every 1:30 x 10 Sets, Alternating Stations

Station 1: 10/8 Calorie Ski Erg Sprint

Station 2: 10/7 Calorie Echo Bike Sprint

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CrossFit East River – WOD

Body Heat and Activation

2 Sets

10 Bend and Bows

10 Bootstrap Squats

10 Bird Dog From Crawling

10 Dead-Bug Alternating Heel Taps

Partner Rowing Golf (Time)

1000m Row, For Time

Alternate Partners @ every 100m. Athlete 1 will be rowing until 100m, then athlete 2 rows until 200m and so on for the duration of 1000m. There is a catch however. At the 100m mark, if the rower rolls to 102 then both athletes must do 2 burpees prior to switching back on the rower. Then athlete 2 will row and stop rowing somewhere around 15-20m shy of the 200m mark. If the rower then rolls to 197m, both partners will again need to do 3 burpees. Now athlete 1 will get on the rower and row to the 300m mark. If they hit the mark dead on, no burpees need to be done and partners can again switch and go to the next 100m mark. This will continue for the duration of the workout until you reach 1000m. And yes if you are over or under at 1000m the workout will finish with burpees.

Specific Prep and Primer

2-3 Sets: Building to Working loads

8 Alternating Dumbbell Snatch

4 Burpee Box Jump Overs

*Work on efficiency and movement patterns here prior to the workout.

“Party On” (AMRAP – Rounds and Reps)

25:00 AMRAP, With a Partner

15/12 Calorie Row

12 Alternating Dumbbell Snatch

9 Burpee Box Jump Overs

Dumbbell: 50/35lb, 22.5/15kg

Box Height: 24/20in

Alternating Full Rounds with a Partner.

The goal is to complete each round in under 2:00 minutes so that both partners will get 6 Rounds each.
Goal: Complete 10-13 Total Rounds between you and your partner.

Primary Objective: Complete each round of the workout in under 2:00 minutes.

Secondary Objective : Lean into a movement you are classically weak at and push that. This means that if BBJO are not your thing, make them your thing today and lean into quick efficient movement here to finish off each round.

[Party On: Levels] (AMRAP – Rounds and Reps)

Level 2:

25:00 AMRAP, With a Partner

15/12 Calorie Row

12 Alternating Dumbbell Snatch

9 Burpee Box Jump Overs

Dumbbell: 35/25lb, 15/12kg

Box Height: 24/20in

Level 1:

25:00 AMRAP, With a Partner

12/9 Calorie Row

12 Alternating Dumbbell Hang Snatch

9 Burpee Box Step-Overs

Dumbbell: 25/15lb, 12/7kg

Box Height: 24/20in

Masters 55+:

25:00 AMRAP, With a Partner

15/12 Calorie Row

12 Alternating Dumbbell Snatch

9 Burpee Box Jump Overs or Step-Overs

Dumbbell: 30/20lb, 14/9kg

Box Height: 24/20in

Competitor:

Dumbbell @ 70/50lb, 32/22.5kg

Travel /Hotel Gym : Solo

6 Sets: For Time

1:00 Machine of Choice

12 Alternating Dumbbell Snatch

9 Burpee Box Bench Jump Overs

Rest 1:1 b/t sets

Mobility

PRVN Recovery #5

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

12 Dual Dumbbell Bicep Curls

100 (30m) Sandbag Bear Hug Carry

Load: Choice

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Announcements

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Week of 5/19 Programming Overview

• Monday: Strength: Back Squats – WOD: Step Ups, V-Ups, Goblet Squats, Double Unders
• Tuesday: WOD: Rowing, Burpees, Running
• Wednesday: Strength: Deadlifts – WOD: DT (Deadlifts, Hang Power Cleans, Push Jerk)
• Thursday: Strength: Snatches – WOD: Overhead Squats, Pullups
• Friday: Strength: Bench – WOD: Rowing, Pushups, TTB
• Saturday: Partner WOD Alert**** Rowing, DB Snatch, Burpee Box Jump Overs
• Sunday: No Hero WOD Since Memorial Day MURPH

CrossFit East River – WOD

Bench Press (Every 2:00 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%)

% of Bench Press

Modifications:

We could move to a Barbell Floor Press or Dual Dumbbell Bench Press for the day. Both can help with any type of shoulder impingement issues.

“We’re Not Worthy” (5 Rounds for reps)

5 Sets

2:00 AMRAP

15/11 Calorie Row

15/10 Push-Ups

– Max Toes to Bar in Remaining Time

Rest 1:00 b/t sets
Goal : Complete 8+ Toes to Bar each set

Primary Objective : Complete the buy-in work of the Bike and Push-Ups in under 90 seconds

Secondary Objective: Work to have the toes to bar completed in 1-2 big sets to finish off each 2:00 AMRAP.

[We’re Not Worthy: Levels] (5 Rounds for reps)

Level 2:

5 Sets

2:00 AMRAP

15/11 Calorie Row

10/7 Push-Ups

– Max Toes to Bar in Remaining Time

Rest 1:00 b/t sets

Level 1:

5 Sets

2:00 AMRAP

12/9 Calorie Row

10/7 Elevated Push-Ups

– Max Kipping Knee Raises in Remaining Time

Rest 1:00 b/t sets

Masters 55+:

5 Sets

2:00 AMRAP

12/9 Calorie Row

10/7 Push-Ups

– Max Toes to Bar in Remaining Time

Rest 1:00 b/t sets

Competitor:

5 Sets

2:00 AMRAP

18/13 Calorie Row

16/12 Push-Ups

– Max Toes to Bar in Remaining Time

Rest 1:00 b/t sets

Travel / Hotel:

5 Sets

2:00 AMRAP

200m Run

15/10 Push-Ups

– Max V-Ups in the Remaining Time

Rest 1:00 b/t sets

Mobility

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 Floor Dumbbell Pull-Overs

10-12 Floor Dumbbell Skull Crushers

:30/:30 Standing Paloff Press Hold

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CrossFit East River – WOD

Body Heat Mobility Warm-Up

2 Sets, For Quality

10 Bend and Bows

10 Torso Rotations

10 PVC Pipe Passovers

5/5 PVC Pipe Around the Worlds

:20 second PVC Pipe Prayer Stretch

Barbell Specific Prep

3 Position Snatch Pull

3 Position Muscle Snatch

3 Position Power Snatch

3 Overhead Squats

—

Add Light Loads

–

Snatch Pull

Low Hang Power Snatch

Hang Squat Snatch

—

Build to 60%

Snatch (Every 90 seconds x 10 Sets
Snatch Pull + Low Hang Power Snatch + Hang Squat Snatch
Starting @ 60% of the limiter for the day.
)

% Limiter being either the Power Snatch or Hang Squat Snatch

Modifications:

We can move to Power Snatch for all lifts today and keep to the traditional hang if needed.

For athletes with movement limitations look to tackle this complex as a clean complex or could even adjust to a single dumbbell snatch.

**Secondary Warm-Up After the Snatch**

Adjust to working loads on the barbell.

–

8 Scapular Pull-Ups

8 Bar Kip Swings

6 Kipping Pull-Ups, Jumping Pull-Ups or Banded Pull-Ups

6 Overhead Squats @ working loads

–

Final Transition into the Workout

“Excellent!” (AMRAP – Reps)

For Time

7:00 AMRAP

3-6-9-12-15….

Overhead Squat

Pull-Ups

Barbell: 115/75lb, 52/34kg
Goal: Complete 75+ Reps (The round of 12+12… +15 Overhead Squats and beyond

Primary Objective : Stay unbroken on the Overhead Squats through the round of 12.

Secondary Objective : Maintain consistent sets on the pull-ups. For our high level athletes we should look to go unbroken through the round of 12 reps.

Mobility

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

[Excellent!: Levels] (AMRAP – Rounds and Reps)

Level 2:

For Time

7:00 AMRAP

3-6-9-12-15….

Overhead Squat

Pull-Ups

Barbell: 95/65lb, 43/30kg

Level 1:

For Time

7:00 AMRAP

3-6-9-12-15….

Overhead Squat

Jumping Pull-Ups

Barbell: 45/35lb, 20/15kg

Masters 55+:

For Time

7:00 AMRAP

3-6-9-12-15….

Overhead Squat

Pull-Ups

Barbell: 75/55lb, 34/25kg

Competitor:

For Time

7:00 AMRAP

3-6-9-12-15….

Overhead Squat

Chest to Bar Pull-Ups

Barbell: 135/95lb, 61/43kg

Travel / Hotel:

For Time

7:00 AMRAP

2-4-6-8-10…

Single Arm Overhead Squat

Strict Pull-Ups

Barbell: 50/35lb, 22.5/15kg

Optional Accessories (Checkmark)

3 Sets: For Quality

10-12 Chest Supported Dumbbell Rows

10 Banded Y-Raises

12/12 Side Lying Dumbbell External Rotations

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CrossFit East River – WOD

General Prep 

2 Sets: For Quality

1:00 Row

10 Alternating Box Step-Ups

8 Romanian Deadlifts

6 Tall Muscle Cleans

6 Strict Press

Specific Prep

10 Deadlifts @ Light Load

5 Box Jumps

5 Deadlifts @ Moderate Load

3 Seated Box Jumps to Higher Box

—

Then Build to Working Weights and Height

Deadlift (Every 1:30 x 8 Sets
3 Deadlifts @ 70-75%
+
3-5 Seated Box Jump to High Box)

% of 1RM Deadlift

Scaling Modifications:

Hex Bar Deadlift

Sumo Deadlift

Block Deadlifts

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Load: 155/105lb, 70/48kg

Goal: 6-9 minutes

Time Cap: 12 minutes

Stimulus : Barbell Cycling / Anaerobic Power

RPE: 9/10

Primary Objective : Keep each movement to only 1 break or less during each set. This means breaking the Deadlifts, Hang Power Cleans, and Push Jerks to 2 sets or less across the board.

Secondary Objective : Complete the workout in under 10 minutes (2 min / round).

[DT: Levels} (Time)

Level 2:

Load: 135/95lb, 61/43kg

Level 1:

5 Rounds for Time

12 Romanian Deadlifts

9 Hang Power Cleans

6 Push Jerks

Load: 60% of 1RM Clean and Jerk

Masters 55+:

Load: 95/65lb, 43/30kg

Competitor:

5 Rounds for Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Load: 185/125lb, 84/57kg

Travel/ Hotel:

5 Rounds for Time

15 Dumbbell Deadlifts

12 Dumbbell Hang Power Cleans

9 Dumbbell Push Press

Dumbbells @ 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #5

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)

3 Sets: For Quality

7/7 Single Arm Kettlebell Z-Press

14 Tall Kneeling Banded Lat Pull Downs

:30 Weighted Wall Sit

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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!

Week of 5/19 Programming Overview

• Monday: Strength: Back Squats – WOD: Step Ups, V-Ups, Goblet Squats, Double Unders
• Tuesday: WOD: Rowing, Burpees, Running
• Wednesday: Strength: Deadlifts – WOD: DT (Deadlifts, Hang Power Cleans, Push Jerk)
• Thursday: Strength: Snatches – WOD: Overhead Squats, Pullups
• Friday: Strength: Bench – WOD: Rowing, Pushups, TTB
• Saturday: Partner WOD Alert**** Rowing, DB Snatch, Burpee Box Jump Overs
• Sunday: No Hero WOD Since Memorial Day MURPH

CrossFit East River – WOD

“Grand Theft Auto” (Time)

3 Rounds For Time

500m Row

21 Burpees

400m Run
Goal : 13-17min

Time Cap: 20 min

Primary Objective: Men Complete Workout in Sub 15:00, Women Complete the Workout in Sub 16:00 minutes

Secondary Objective: Keep transition times to 10 seconds or less between movements

Stimulus: V02 Max / Aerobic Capacity

RPE : 9/10

[Grand Theft Auto: Levels] (Time)

Level 2:

As prescribed

Level 1:

3 Rounds For Time

400m Row

15 Burpees

300m Run

Masters 55+:

3 Rounds For Time

500m Row

15 Burpees

400m Run

Competitor:

Burpees to 6in Target

Travel / Hotel:

3 Rounds for Time

800m Run

21 Burpees

Core Finisher (AMRAP – Rounds and Reps)

7:00 AMRAP

2-4-6-8…

V-Ups

Russian Twists (over and back = 1 Rep)

Hollow Rocks

Hollow Hold (Seconds)

Mobility

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

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 5/19 Programming Overview

• Monday: Strength: Back Squats – WOD: Step Ups, V-Ups, Goblet Squats, Double Unders
• Tuesday: WOD: Rowing, Burpees, Running
• Wednesday: Strength: Deadlifts – WOD: DT (Deadlifts, Hang Power Cleans, Push Jerk)
• Thursday: Strength: Snatches – WOD: Overhead Squats, Pullups
• Friday: Strength: Bench – WOD: Rowing, Pushups, TTB
• Saturday: Partner WOD Alert**** Rowing, DB Snatch, Burpee Box Jump Overs
• Sunday: No Hero WOD Since Memorial Day MURPH

CrossFit East River – WOD

Back Squat (10:00 EMOM
3 Reps @ 65-70% of 1RM)

The goal here is to focus on controlled loading with speed out of the hole on each rep. This session is about developing great mechanics and consistent reps on the Back Squat.

Substitutions:

Box Squats for athletes with knee or back pain.

Rear Foot Elevated Split Squats for athletes with back pain, primarily in the sacral / lumbar region.

“Schwing!” (AMRAP – Rounds)

12:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Ups

minute 2: 15 V-Ups

minute 3: 10 Kettlebell Goblet Squats

minute 4: 50 Double Unders

Dumbbells: 2×50/35lb, 22.5/15kg

Box Height: 20in

Kettlebell: 70/53lb, 32/24kg
Goal : Complete each working movement within the minute.

Stimulus : Midline and Quad Stamina

RPE : 7/10

Primary Objective : Complete each movement in under 40 seconds. We are looking to keep this to 30-40 sec on and 20-30 sec off per movement.

Secondary Objective : Keep the RPE for this workout at 7/10 or under

[Schwing!: Levels (AMRAP – Rounds)

Level 2:

12:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Ups

minute 2: 15 V-Ups

minute 3: 10 Kettlebell Goblet Squats

minute 4: 35 Double Unders

Dumbbells: 2×35/25lb, 15/12kg

Box Height: 20in

Kettlebell: 53/35lb, 24/16kg

GHD: Partial Range of Motion

Level 1:

12:00 EMOM

minute 1: 14 Alternating Box Step-Ups

minute 2: 20 Abmat Sit-Ups

minute 3: 10 Kettlebell Goblet Squats

minute 4: 70 Single Unders

Box Height: 20in

Kettlebell: 53/35lb, 24/16kg

GHD: Partial Range of Motion

Masters 55+

12:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Ups

minute 2: 15 V-Ups

minute 3: 10 Kettlebell Goblet Squats

minute 4: 35 Double Unders

Dumbbells: 2×35/25lb, 15/12kg

Box Height: 20in

Kettlebell: 53/35lb, 24/16kg

GHD: Partial Range of Motion

Competitor:

12:00 EMOM

minute 1: 8 Dual Dumbbell Box Step-Ups

minute 2: 20 GHD Sit-Ups,

minute 3: 12 Goblet Squats

minute 4: 70 Double Unders

Dumbbell Step-Ups: 2×70/50lb, 32/22.5kg

Box Height: 20in

Goblet Squat: 100/70lb, 45/32kg

Travel / Hotel:

12:00 EMOM

minute 1: 10 Dual Dumbbell Bench Step-Ups

minute 2: 20 V-Ups

minute 3: 10 Kettlebell Goblet Squats

minute 4: 50 Double Unders

Choice on Loads

Mobility

PRVN Recovery #4

: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)

3 Sets: For Quality

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

1:00 Weighted Wall Sit

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Announcements

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CrossFit East River – WOD

General Prep 

8:00 EMOM

minute 1: 12/9 Calorie Row

minute 2: :15/:15 PVC Pipe Front Rack Stretch

minute 3: 5 Inchworm Push-Ups + 10 Glute Bridges

minute 4: Barbell Complex*

Barbell Complex = 3 Clean Deadlifts + 3 Tall Muscle Cleans + 3 Hang Power Cleans

Specific Barbell Primer (Add Loads)  (Checkmark)

3 Sets: Increasing Loads on Each Set

Clean Lift Off

Slow Pull Power Clean

Hang Power Clean

Touch and Go Power Clean

*Build to starting loads for the complex

Power Clean (Hang Power Clean + Power Clean
Every 90 seconds x 10 Sets
2+1 @ 60%+

Level 1:
Every 90 seconds x 10 sets
3 Hang Power Cleans

Travel / Hotel:
3 Dual Dumbbell Hang Power Cleans + 2 Dual Dumbbell Power Cleans
)

% of 1RM Power Clean

Modifications:

Newer athletes should complete this as 3-4 Hang Power Cleans with light loads to reinforce form and build mechanics through hip extension into the pull and turnover into the Front Rack.

Alternatively we can do Dual Dumbbell Hang Power Cleans for those with real front rack limitations

“Grindin'” (Time)

For Time

21-15-9

Calorie Row (Female: 15-12-9)

Dual Dumbbell Power Cleans

*5 Wall Walks to Finish Each Set

Dumbbells: 2 x 50/35lb, 22.25/15kg
–

Goal Time Domain : 6-8 min

Time Cap: 10 min

Stimulus : Sprinty Style Posterior Chain Burner

RPE : 8.5/10

Primary Objective : Complete the workout in under 7 minutes

Secondary Objective : Keep the Dual Dumbbell Power Cleans to 3 sets or less on each set.

[Grindin: Levels] (Time)

Level 2:

For Time

21-15-9

Calorie Row (Female: 15-12-9)

Dual Dumbbell Power Cleans

*3 Wall Walks to Finish Each Set

Dumbbells: 35/25lb, 15/12kg

Level 1:

For Time

21-15-9

Calorie Row (Female: 15-12-9)

Dual Dumbbell Hang Power Cleans

*3 Wall Walks to Finish Each Set 30 in

Dumbbells: 25/15lb, 12/7kg

Masters 55+:

For Time

21-15-9

Calorie Row (Female: 15-12-9)

Low Hang Dual Dumbbell Hang Power Cleans

*3 Wall Walks to Finish Each Set

Dumbbells: 30/20lb, 14/9kg

Travel / Hotel:

For Time

21-15-9

Dual Dumbbell Power Cleans

*200m Run + 3 Wall Walks to Finish Each Set

Dumbbells: 50/35lb, 22.5/15kg

Mobility

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 Romanian Deadlifts 2121 Tempo

10-12 Ring Hamstring Curls

:15/:15 Star Plank

:15/:15 Copenhagen Plank

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CrossFit East River – WOD

General / Partner Warm-Up

400m Med-Ball Run with Partner

—

2 Sets: For Quality with a Partner

20 (10 Each) Partner Medball Chest Pass

20/20 (10/ Partner / Each Side) Partner Medball Rotational Passes

20 (10 Each) Partner Med Ball Wall Balls

20 (10 Each) Partner Medball Sit-Ups

Gymnastics

Ring Muscle-Up Progressions / Modifications and Warm-Up

Primer

200m Run

8 Wall Balls (Per Partner)

2 Ring Muscle-Ups or Muscle-Up Alternative (Per Partner)

“Ruff Ryders” (Time)

For Time:

4 Rounds with a Partner

400m Run

50 Wall Balls

10 Ring Muscle-Ups

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

Partners will run together before coming back in for the work in the Gym. The work in the gym can be split up anyway the team chooses to do so.

*1 Muscle-Up = 1 Strict Pull-Up + 1 Strict Ring Dip

So, if one athlete can do 5 Ring Muscle-Ups and the other athlete can then do 5 Strict Pull-Ups + 5 Strict Ring Dips in order for the combo to complete the 10 Ring Muscle-Ups.
—

Goal Time Domain : 20-30min

Time Cap: 30min

Primary Objective : Complete each round in under 7:00

Secondary Objective : Look to keep the run together and as close to 2:00 as possible, while keeping close to even sets on the Wall Balls with the goal of holding 10-15 reps at a time.

[Ruff Ryders: Levels] (Time)

Level 2:

For Time:

4 Rounds with a Partner

400m Run

50 Wall Balls

10 Strict Pull-Ups

10 Strict Ring Dips

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

—

Level 1:

For Time:

4 Rounds with a Partner

400m Run

50 Wall Balls

14 Ring Rows

14 Push-Ups

Wall Ball: 14/10lb, 6/4kg, 10/9ft

—

Masters 55+:

For Time:

4 Rounds with a Partner

400m Run

50 Wall Balls

10 Strict Pull-Ups

10 Strict Ring Dips

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

—

Competitor:

For Time:

4 Rounds with a Partner

400m Run

50 Wall Balls

20 Ring Muscle-Ups

Wall Ball: 30/20lb, 9/6kg, 10/9ft

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Travel /Hotel Gym : Solo

For Time:

4 Rounds

400m Run

40 Air Squats

10 Strict Pull-Ups

10 Strict Ring Dips

Mobility

PRVN Recovery #4

: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)

4 Sets: For Quality

5 Weighted Strict Pull-Ups

:20/:20 Single Arm Ring Plank

:15 Extended GHD Supine Hold

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