Uncategorized

Announcements

Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

Saturday – A full-body stamina partner workout designed for high output and teamwork.

Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

CrossFit East River – WOD

Snatch (For Load:
6 Sets
1 Hang Squat Snatch
1 Squat Snatch
1 Hang Squat Snatch

3 Sets @ 70-75%
2 Sets @ 80%
1 Set @ 82%+)

% is Based on 1RM Snatch

We can look to modify this complex for newer athletes to 3 Hang Power Snatch + 3 Overhead Squats

“Snatch” (Time)

For Time

15 Power Snatch

500m Row

15 Power Snatch

Load: 135/95lb, 61/43kg

Score = Time
Goal Time Domain: 5-8 minutes

Time Cap: 10 minute

Primary Objective: Consistent barbell cycling and pace. Finish each set of 15 Power Snatch in under 2:00 minutes

Secondary Objective: Hard charging row at between 2-5k pace.

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

– This is meant to be a sprint effort while maintaining technical capacity on the barbell.

[Snatch: Levels] (Time)

Level 2:

For Time

15 Power Snatch

500m Row

15 Power Snatch

Load: 95/65lb, 43/30kg

—

Level 1:

For Time

15 Hang Power Snatch

500m Row

15 Hang Power Snatch

Load: 65/45lb, 30/20kg

—

Competitor / Rx+:

For Time

15 Power Snatch

500m Row

15 Power Snatch

Load: 155/105lb, 70/48kg

—

Big Class Option:

Start athletes on 3:00 Delay to allow for 3 heats to attack this workout

—

Masters 55+:

For Time

15 Power Snatch

500m Row

15 Power Snatch

Load: 75/55lb, 34/25kg

—

Travel / Hotel WOD:

For Time

30 Alternating Dumbbell Snatch

500m Row

15 Alternating Dumbbell Snatch

Load: 50/35lb, 22.5/15kg

Mobility

:30 second Puppy Dog Pose

1:00 Barbell Adductor Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread The Needle Stretch

Foam Roll Lats and Upper Back

Optional Accessories (Checkmark)

3 Sets: For Quality

5 Lateral Banded Snatch Pulls

5 Single Leg Box Jumps

15-20 GHD Reverse Hypers *

*Can add load to GHD Reverse Hypers with Medball between feet

Read More

CrossFit East River – WOD

Warm-Up:

Mobility and Body Heat (4-6 minutes)

2:00 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

1:00 Hang From Pull-Up Bar

—

General Movement Prep (6-8 minutes)

3 Sets

10 second Hollow Rock + 10 second Hollow Hold

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

4 Tempo Push-Ups (31×1)

20 second Sandbag Bear Hug Hold

—

Specific Barbell Prep and Loading (5 minutes)

Go Over Bench Press Technique and Spotting Technique

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 65%

Bench Press (Every 2:30 minutes x 4 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 75%
Set 3: 5 @ 80%
Set 4: 5+ @ 85%)

—

We are looking for each set of 5 to be increasing up until the final set at 85%, where we will perform a set of 5+ reps to finish things off.

“Too Small” (Time)

3 Sets: For Quality

15/10 Ring Push-Ups

100ft (30m) Farmers Carry

Rest 1:00

15 GHD Sit-Ups

100ft (30m) Sandbag Carry

Rest 1:00

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

Sandbag : 100/70lb, 45/32kg

Score = Total Running Time
Goal: 90 minute per station / 5 minutes per set

Time Cap: 20 minutes

Maintain strict form and control on all movements while emphasizing midline engagement and upper-body stability. Each round should be performed with deliberate effort, focusing on quality over speed.

Primary Objective: Develop pressing strength, core stability, and grip endurance through controlled movements and loaded carries.

Secondary Objective: Manage fatigue and breathing during carries to maintain strong posture and grip integrity throughout all three sets.

Stimulus: A midline and upper-body stamina workout that reinforces core control, pressing endurance, and grip strength while under load.

RPE: 6-7/10 —This is not a race , but the workload will create accumulating fatigue, particularly in the shoulders and midline.

[Too Small: Levels] (Time)

Level 2:

3 Sets: For Quality

12/8 Ring Push-Ups

100ft (30m) Farmers Carry

Rest 1:00

12 GHD Sit-Ups

100ft (30m) Sandbag Carry

Rest 1:00

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

Sandbag : 100/70lb, 45/32kg

—

Level 1:

3 Sets: For Quality

12/8 Elevated Ring Push-Ups

100ft (30m) Farmers Carry

Rest 1:00

15 Abmat Sit-Ups

100ft (30m) Sandbag Carry

Rest 1:00

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

Sandbag : 60/40lb, 28/18kg

—

Competitor / Rx+:

Day Off

—

Masters 55+:

3 Sets: For Quality

12/8 Elevated Ring Push-Ups

100ft (30m) Farmers Carry

Rest 1:00

12 Partial ROM GHD Sit-Ups

100ft (30m) Sandbag Carry

Rest 1:00

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

Sandbag : 100/70lb, 45/32kg

—

Big Class:

Start Athletes on Different Stations and Adjust equipment for Carries if necessary.

—

Travel / Hotel Gym:

3 Sets: For Quality

20/15 Push-Ups

100ft (30m) Farmers Carry

Rest 1:00

15 V-Ups

100ft (30m) Front Rack Carry

Rest 1:00

Choice on Loads

Mobility Prep

1:00 Elevated Prayer Stretch

:30 Updog Pose

1:00 Seated Chest Stretch

:30 Updog Pose

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

5 Sets: for Quality and Load

:30 second Weighted Hollow Hold

-Rest 1:00 b/t sets-

Read More

Announcements

👀 IN-HOUSE OPEN LEADERBOARD

🔗 – Google Sheets Link

What to Expect This Week:

• Monday: Deadlift Strength+ Midline Conditioning Triplet
• Tuesday: Barbell Cycling and Grip Stamina
• Wednesday: Big Chipper, Long Duration, Leg Stamina
• Thursday: Strength and Power EMOM, Centered around focused Mechanics on the Power Snatch
• Friday: Back Squat Strength + Simple Muscular Endurance Couplet
• Saturday: Partner Workout with Moderate Heavy Power Cleans
• Sunday: Bench Press + Quality Strength Conditioning Effort

Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

Saturday – A full-body stamina partner workout designed for high output and teamwork.

Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

CrossFit East River – WOD

“Wrecking Ball” (Time)

For Time, With a Partner

3 Rounds

400m Run (Together)

15 Power Cleans

10 Wall Walks

*All reps are combined between you and your partner

Barbell: 205/145lbs (93/65kg)

Wall Walk: 10in From Wall

Score = Time
Goal: 16-20 minutes

Time Cap: 25 minutes

Primary Objective: Consistently execute power cleans and wall walks with quick, strategic work-rest splits , allowing both partners to maintain intensity.

Secondary Objective: Maintain an even, controlled run pace , ensuring neither partner redlines before the barbell and gymnastics work.

Stimulus: A blend of aerobic endurance, weightlifting power, and upper-body stamina. Athletes will need to push the pace on the run while managing grip and shoulder fatigue through the cleans and wall walks.

RPE: 8/10 —

This is a high-effort workout that demands steady pacing and smart rep management to avoid burnout, especially on the wall walks.

[Wrecking Ball: Levels] (Time)

Level 2:

For Time:

3 Rounds

400m Run (Together)

15 Power Cleans

10 Wall Walks

Barbell: 155/105lb, 70/48kg

Wall Walk: 10in From Wall

—

Level 1:

For Time:

3 Rounds

400m Run (Together)

15 Power Cleans

10 Partial Wall Walks

Barbell: 70% of Power Clean

Wall Walk: 30in From Wall

—

Competitor / Rx+ : Solo

For Time:

3 Rounds

400m Run (Together)

15 Power Cleans

10 Wall Walks

*All reps are combined between you and your partner

Barbell: 225/155lbs (102/70kg)

Wall Walk: 10in From Wall

Score = Time

—

Masters 55+:

For Time:

3 Rounds

400m Run (Together)

15 Power Cleans

10 Wall Walks

Barbell: 135/95lb, 61/43kg

Wall Walk: 20in From Wall

—

Big Class:

As prescribed

—

Limited Equipment: Solo

For Time:

3 Rounds

400m Run

15 Dumbbell Power Cleans

5 Wall Walks

Dumbbells: 50/35lb, 22.5/15kg

Wall Walk: 10in From Wall

Mobility Prep

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Foam Roll Upper to Lower Back

Optional Accessories (Checkmark)

3 Sets

15 GHD Hip Extensions

:30 second Weighted Hip Thrust Hold

-Minimal rest between sets

Rest as needed b/t sets

Read More

Announcements

👀 IN-HOUSE OPEN LEADERBOARD

🔗 – Google Sheets Link

What to Expect This Week:

• Monday: Deadlift Strength+ Midline Conditioning Triplet
• Tuesday: Barbell Cycling and Grip Stamina
• Wednesday: Big Chipper, Long Duration, Leg Stamina
• Thursday: Strength and Power EMOM, Centered around focused Mechanics on the Power Snatch
• Friday: Back Squat Strength + Simple Muscular Endurance Couplet
• Saturday: Partner Workout with Moderate Heavy Power Cleans
• Sunday: Bench Press + Quality Strength Conditioning Effort

CrossFit East River – WOD

Back Squat (Every 2:00 minutes x 6 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 70%
Set 3: 5 @ 75%
Set 4: 5 @ 75%
Set 5: 3 @ 80%
Set 6: 1 @ 85-90%

% is Based on 1RM Back Squat

Record Each Working Weight
)

—

The goal here is to be able to hit repeatable reps at higher percentage weight. The key focus here will be dialing in the time between reps in order to hit quality reps and catch in a quality front rack position. The focus should be consistency of the feet and fast elbows punching under the bar.

“Little E” (AMRAP – Reps)

8:00 AMRAP

Max Wall Balls

Starting at 0:00 and EMOM, Complete 6/5 Strict Pull-Ups

Wall Ball: 20/14lb, 9/6kg, 10/9ft
—

Goal: Accumulate as many wall ball reps as possible while staying consistent with strict pull-ups. Athletes should aim for at least 80+ total wall balls across the workout.

Primary Objective: Sustain steady wall ball sets and minimize transition time between pull-ups and returning to the wall ball.

Secondary Objective: Unbroken Sets of Strict Pull-Ups

Stimulus: Midline and shoulder stamina under fatigue. Athletes must balance heart rate control with upper-body endurance.

RPE: 7.5/10—Moderately uncomfortable. The workout requires managing breathing and local muscular fatigue, especially after the later rounds of pull-ups.

[Little E: Levels] (AMRAP – Reps)

Level 2:

8:00 AMRAP

Max Wall Balls

Starting at 0:00 and EMOM, Complete 5/4 Strict Pull-Ups

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

—

Level 1:

8:00 AMRAP

Max Wall Balls

Starting at 0:00 and EMOM, Complete 4/3 Strict Banded Pull-Ups

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

—

Competitor / Rx+ :

8:00 AMRAP

Max Wall Balls

Starting at 0:00 and EMOM, Complete 8/6 Strict Pull-Ups

Wall Ball: 30/20lb, 14/9kg

—

Masters 55+:

8:00 AMRAP

Max Wall Balls

Starting at 0:00 and EMOM, Complete 5/4 Strict Pull-Ups

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

—

Big Class:

As prescribed

—

Limited Equipment

8:00 AMRAP

Max Dumbbell Thrusters

Starting at 0:00 and EMOM, Complete 5/4 Strict Pull-Ups

Dumbbells: Choice, Light and Unbroken for 15+ Reps

Mobility

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

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

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

Foam Roll Quads and Lats

Optional Accessories (Checkmark)

For Quality:

Part A)

10:00 EMOM

Minute 1 – 7 Narrow Grip Bench Press

Minute 2 – 7 Bentover Dumbbell Rows

Part B)

5 Sets

:30 On/:15 Off

Station 1 – Banded Gun Rack Yoyo

Station 2 – Banded Tricep Extensions
For Part A, perform both movements at the heaviest load you can go unbroken with. For Part B, you will need to stand on a box or bench for the yo-yo curls to give the weight on the band enough room to oscillate through your reps here.

Read More

Announcements

👀 IN-HOUSE OPEN LEADERBOARD

🔗 – Google Sheets Link

What to Expect This Week:

• Monday: Deadlift Strength+ Midline Conditioning Triplet
• Tuesday: Barbell Cycling and Grip Stamina
• Wednesday: Big Chipper, Long Duration, Leg Stamina
• Thursday: Strength and Power EMOM, Centered around focused Mechanics on the Power Snatch
• Friday: Back Squat Strength + Simple Muscular Endurance Couplet
• Saturday: Partner Workout with Moderate Heavy Power Cleans
• Sunday: Bench Press + Quality Strength Conditioning Effort

CrossFit East River – WOD

“Dozer” (16 Rounds for weight)

24:00 EMOM

minute 1: 1.1.1 Power Snatch

minute 2: *Strict Press

minute 3: 10-15 Straight Leg Weighted Sit-Ups

minute 4: Rest

—–

– Power Snatch @ 70%+ of 1RM Power Snatch

– Weighted Sit-Ups: 25/15lb, 12/7kg

– Strict Press

Set 1: 5 @ 70%

Set 2: 5 @ 70%

Set 3: 5 @ 75%

Set 4: 5 @ 75%

Set 5: 3 @ 80%

Set 6: 1 @ 85-90%
–

Goal: Build to 80-85% on the Power Snatch

Primary Objective: Develop power and barbell proficiency under a structured EMOM while maintaining volume and control in the strict press.

Secondary Objective: Engage midline endurance with weighted sit-ups, reinforcing core strength to support overhead positions.

Stimulus: Olympic lifting skill and strength development with an emphasis on overhead stability, barbell cycling mechanics, and midline control.

RPE: 6-7/10—Barbell work should be heavy but repeatable, avoiding technical breakdown. The strict press will feel challenging in later rounds, but each set should be controlled.

[Dozer: Levels] (16 Rounds for weight)

Level 2

As prescribed

—-

Level 1:

24:00 EMOM

minute 1: 3-5 Hang Power Snatch

minute 2: *Strict Press

minute 3: 15 Abmat Sit-Ups

minute 4: Rest

—–

– Hang Power Snatch @ 60%+ of 1RM

– Strict Press

Set 1: 5 @ 70%

Set 2: 5 @ 70%

Set 3: 5 @ 75%

Set 4: 5 @ 75%

Set 5: 3 @ 80%

Set 6: 1 @ 85-90%

—

Competitor / Rx+:

Weighted GHD Sit-Ups @ 20/14lb, 9/6kg

—

Masters 55+:

As Prescribed

—-

Big Class:

As prescribed

—-

Travel / Hotel Gym:

24:00 EMOM

minute 1: 10 Alternating Dumbbell Snatch

minute 2: 8/8 Single Arm Dumbbell Strict Press

minute 3: 10-15 Straight Leg Weighted Sit-Ups

minute 4: Rest

—–

Loads: Choice

Mobility

:30 second Puppy Dog Pose

1:00 Barbell Adductor Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread The Needle Stretch

Optional Accessories (Checkmark)

3-4 Sets: For Quality

:20 second Dual Kettlebell Overhead Hold

:30/:30 second Paloff Press Hold

:40 second Weighted Plank

Rest as needed b/t sets and exercises

Read More

Announcements

👀 IN-HOUSE OPEN LEADERBOARD

🔗 – Google Sheets Link

What to Expect This Week:

• Monday: Deadlift Strength+ Midline Conditioning Triplet
• Tuesday: Barbell Cycling and Grip Stamina
• Wednesday: Big Chipper, Long Duration, Leg Stamina
• Thursday: Strength and Power EMOM, Centered around focused Mechanics on the Power Snatch
• Friday: Back Squat Strength + Simple Muscular Endurance Couplet
• Saturday: Partner Workout with Moderate Heavy Power Cleans
• Sunday: Bench Press + Quality Strength Conditioning Effort

CrossFit East River – WOD

“Big Rig” (Time)

2 Rounds For Time:

50/40 Calorie Row

50 Box Jump Over

800m Run

50 Single Dumbbell Step-Overs

Box Height: 24/20in

Dumbbell: 50/35lb, 22.5/15kg

Score = Time
—

Goal: 20-30 min

Time Cap: 35min

Maintain steady, repeatable pacing across both rounds. Athletes should aim to complete the first round within 10-14 minutes, leaving enough energy for a strong second round without excessive fatigue.

Primary Objective: Consistent movement through all stations while minimizing unnecessary rest, particularly between box jump overs and step-overs.

Secondary Objective: Control breathing and power output on the machines to ensure legs stay responsive for the box movements.

Stimulus: Leg endurance and aerobic capacity, with a strong demand on midline stability and unilateral control during the step-overs.

RPE : 8/10

Challenging but sustainable. Fatigue will build across rounds, so early pacing is critical to avoid redlining in the second half.

[Big Rig: Levels] (Time)

Level 2:

2 Rounds For Time:

40/32 Calorie Row

40 Box Jump Overs

800m Run

40 Single Dumbbell Step-Overs

Box Height: 24/20in

Dumbbell: 35/25lb, 15/12kg

—-

Level 1:

2 Rounds For Time:

40/32 Calorie Row

40 Lateral Plate Hop Overs

800m Run

40 Single Dumbbell Step-Overs

Box Height: 24/20in

Dumbbell: 25/15lb, 12/7kg

Weight Plate 3inch

—-

Competitor / Rx+:

2 Rounds For Time:

55/44 Calorie Row

55 Box Jump Overs

800m Run

55 Single Dumbbell Step-Overs

Box Height: 24/20in

Dumbbell: 50/35lb, 22.5/15kg

—

Mobility

1:00/1:00 Elevated Pigeon Pose

1:00/1:00 Single Leg Forward Fold

1:00 Seated Straddle

Foam Roll Quads and Hamstrings

Optional Accessories (Checkmark)

For Quality:

4 Sets

18 Seated Leg Extensions , Heavy

6/6 Lateral Lunges , Heavy
Perform the seated leg extensions at a burnout tempo, where we’re maintaining control but moving quickly. This should be heavy for the rep scheme/prescription, but will not be an overly heavy load in the grand scheme of things.

Read More

Announcements

👀 IN-HOUSE OPEN LEADERBOARD

🔗 – Google Sheets Link

What to Expect This Week:

• Monday: Deadlift Strength+ Midline Conditioning Triplet
• Tuesday: Barbell Cycling and Grip Stamina
• Wednesday: Big Chipper, Long Duration, Leg Stamina
• Thursday: Strength and Power EMOM, Centered around focused Mechanics on the Power Snatch
• Friday: Back Squat Strength + Simple Muscular Endurance Couplet
• Saturday: Partner Workout with Moderate Heavy Power Cleans
• Sunday: Bench Press + Quality Strength Conditioning Effort

CrossFit East River – WOD

“Steamroller” (Time)

#TEAMPRVNTUESDAY

For Time:

3 Sets

45 Double Unders

15 Hang Squat Cleans

12 Burpee Pull-Ups

36 Double Unders

12 Hang Squat Cleans

9 Burpee Pull-Ups

-rest 2:00 b/t sets-

Barbell: 95/65lb, 43/30kg

Score: Time, Including Rest
Goal: 5:00-6:30 / Set

Time Cap: 25 minutes

Primary Objective: Big Sets on Hang Squat Cleans

Secondary Objective: Burpee Pull-Up Tempo

[Steamroller: Levels] (Time)

Level 2:

For Time:

3 Sets

30 Double Unders

15 Hang Squat Cleans

9 Burpee Pull-Ups

20 Double Unders

12 Hang Squat Cleans

6 Burpee Pull-Ups

-rest 2:00 b/t sets-

Barbell: 75/55lb, 34/25kg

Score: Time, Including Rest

—-

Level 1:

For Time:

3 Sets

60 Single Unders

15 Hang Squat Cleans

9 Burpee Jumping Pull-Ups

20 Single Unders

12 Hang Squat Cleans

6 Burpee Jumping Pull-Ups

-rest 2:00 b/t sets-

Barbell: 45/35lb, 20/15kg

Score: Time, Including Rest

—

Competitor / Rx+:

Barbell: 115/75lbs (52/34kg)

—-

Masters 55+:

For Time:

3 Sets

30 Double Unders

15 Hang Squat Cleans

9 Burpee Pull-Ups

20 Double Unders

12 Hang Squat Cleans

6 Burpee Pull-Ups

-rest 2:00 b/t sets-

Barbell: 65/45lb, 30/20kg

Score: Time, Including Rest

—-

Big Class:

As prescribed

—-

Travel / Hotel Gym:

For Time

18-14-10

Strict Pull-Ups

Dumbbell Push Press

Burpee Bench Jump Overs

Mobility

1:00/1:00 Banded Lat Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Tall Lunge Stretch and Hold

Foam rolling for quads and lats / upper back and shoulders

Optional Accessories (Checkmark)

For Quality:

14:00 EMOM

Minute 1 – 5 Strict Pull-Ups

Minute 2 – 5 Strict Ring Dips

Add load/remove assistance from last week as able

Read More

Announcements

👀 IN-HOUSE OPEN LEADERBOARD

🔗 – Google Sheets Link

What to Expect This Week:

• Monday: Deadlift Strength+ Midline Conditioning Triplet
• Tuesday: Barbell Cycling and Grip Stamina
• Wednesday: Big Chipper, Long Duration, Leg Stamina
• Thursday: Strength and Power EMOM, Centered around focused Mechanics on the Power Snatch
• Friday: Back Squat Strength + Simple Muscular Endurance Couplet
• Saturday: Partner Workout with Moderate Heavy Power Cleans
• Sunday: Bench Press + Quality Strength Conditioning Effort

CrossFit East River – WOD

Deadlift (Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65-70%
3 Reps @ 70-75%
1 Rep @ 75-80%

Rest as needed between 5-3-1 to complete within the 4:00 time frame
)

—

We are looking to complete 3 full sets of the sequence 5-3-1 within each 4 minute time frame. This will allow us to adjust loads as needed between the unbroken sets and build up to a moderate heavy single at the end of the 9 reps. This helps to build quality volume and control in the Deadlift.

“Ready on the Spot” (4 Rounds for reps)

4 Sets

3:00 AMRAP

200m Run

20 American Kettlebell Swing

– Max Toe to Bar

Kettlebell: 53/35lb, 24/16kg

*Note: There is no rest periods between AMRAPs
Goal: 10+ TTB Each Set

Primary Objective: Consistent effort across all four AMRAPs—minimizing drop-off.

Secondary Objective: Smart pacing on the run & kettlebell swings to maximize Toe-to-Bar reps.

Stimulus: Grip Stamina and Midline Conditioning

RPE: 7.5/10

Workout Strategy Notes:

Run at a controlled pace (~:45-:55) to conserve energy for later rounds.

Unbroken or quick sets on KB swings —hinge efficiently, avoid excessive grip fatigue.

Toe-to-Bar approach:

Level 3: Sets of 8+

Level 2: Quick Sets of 3-5 Reps

Level 1: Hanging knee raises or V-ups for sets of 3-5 reps

[Ready on the Spot: Levels] (4 Rounds for reps)

Level 2:

4 Sets

3:00 AMRAP

200m Run

15 American Kettlebell Swing

– Max Toe to Bar

Kettlebell: 53/35lb, 24/16kg

*Note: There is no rest periods between AMRAPs

—-

Level 1:

4 Sets

3:00 AMRAP

200m Run

15 Russian Kettlebell Swing

– Max Abmat Sit-Ups

Kettlebell: 35/18lb, 16/8kg

*Note: There is no rest periods between AMRAPs

—-

Competitor / Rx+:

4 Sets

3:00 AMRAP

200m Run

20 American Kettlebell Swing

– Max Toe to Bar

Kettlebell: 70/53lb, 32/24kg

*Note: There is no rest periods between AMRAPs

—

Big Class Option:

As prescribed

—-

Masters 55+:

4 Sets

3:00 AMRAP

200m Run

15 Russian Kettlebell Swing

– Max Toe to Bar

Kettlebell: 44/26lb, 20/12kg

*Note: There is no rest periods between AMRAPs

—-

Travel / Hotel WOD:

4 Sets

3:00 AMRAP

200m Run

20 Dual Dumbbell Hang Snatch

– Max V-Ups

Dumbbells: 2×35/25lb, 15/12kg

*Note: There is no rest periods between AMRAPs

Mobility

1:00/1:00 Couch Stretch

1:00 Seated Forward Fold

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Pigeon Pose

Optional Accessories (Checkmark)

For Quality:

5 Rounds

30 Seconds – Single Leg Hip Thrusts , Right

-:15 rest-

30 Seconds – Single Leg Hip Thrusts, Left

-:15 rest-

45 Seconds – Foam Roller Hamstring Curls

-:45 rest-
Aim to perform all movements with a controlled 2-3 second negative. Load a dumbbell or sandbag on your lap for the hip thrusts.

Read More

CrossFit East River – WOD

Warm-Up:

General Warm-Up (8-10 minutes)

3 Sets: For Quality

10/10 Staggered Stance Dual Dumbbell Romanian Deadlift

8 Inchworm Push-Ups

20 Alternating Plank Shoulder Taps

:20 second Wall Support Handstand Hold

:15/:15 Single Arm Dead-Hang (or :30 both hands on bar for athletes that can’t single arm hang)

–

Specific Prep (5-7 minutes)

Talk over points of performance for the Romanian Deadlift and Single Arm Strict Press then get to working loads.

Strength Superset (6 Rounds for weight)

12:00 EMOM

minute 1: 10 Barbell Romanian Deadlifts

minute 2: 10/10 Single Arm Dumbbell Strict Press
—

Perform both movements @ 21×1 Tempo

This means 2 count on the eccentric, 1 count pause, fast concentric, and a 1 second pause

Look to have the Romanian Deadlifts at around 40-50% of 1RM Deadlift and choose a challenging unbroken Dumbbell for the Dumbbell Press.

“Gotham Grinder” (4 Rounds for reps)

4 Sets: For Max Reps

2:30 AMRAP

12/9 Dumbbell Deficit Push-Ups

16 Renegade Rows

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

– Max Strict Pull-Ups in Remaining Time

Rest 1:30 b/t sets

Single Arm Kettlebell Overhead Carry: 53/35lb, 24/16kg

Dumbbells: 50/35lb, 22.5/15kg
—

Goal: Complete 10/7+ Strict Pull-Ups Each Set

Primary Objective:

Maintain steady pacing through push-ups, renegade rows, and carries.

Maximize strict pull-up reps in the remaining time each set.

RPE (Rate of Perceived Exertion): 7/10

[Gotham Grinder: Levels] (4 Rounds for reps)

Level 2:

4 Sets: For Max Reps

2:30 AMRAP

12/9 Push-Ups

16 Renegade Rows

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

– Max Strict Pull-Ups in Remaining Time

Rest 1:30 b/t sets

Single Arm Kettlebell Overhead Carry: 35/26lb, 15/12kg

Dumbbells: 35/25lb, 15/12kg

—

Level 1:

4 Sets: For Max Reps

2:30 AMRAP

12/9 Elevated Push-Ups

16 Renegade Rows

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

– Max Strict Pull-Ups in Remaining Time

Rest 1:30 b/t sets

Single Arm Kettlebell Overhead Carry: 26/18lb, 12/8kg

Dumbbells: 35/25lb, 15/12kg

—

Competitor / Rx+:

Day Off

—

Masters 55+:

4 Sets: For Max Reps

2:30 AMRAP

12/9 Push-Ups

16 Renegade Rows

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

– Max Strict Pull-Ups in Remaining Time

Rest 1:30 b/t sets

Single Arm Kettlebell Overhead Carry: 35/26lb, 15/12kg

Dumbbells: 35/25lb, 15/12kg

—

Big Class:

Start on a 1:00 Delay for Dumbbells

—

Travel / Hotel Gym:

As prescribed, Can sub dumbbells or kbs for whatever you have most available.

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 (3 Rounds for weight)

5 Sets: for Quality and Load

1:00 Weighted Plank

-Rest 1:00 b/t sets-

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Announcements

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

What is The CrossFit Open?

🔗https://games.crossfit.com/open/overview

– Official CrossFit HQ sign-up link

👀 IN-HOUSE OPEN LEADERBOARD

🔗 – Google Sheets Link

What to Expect This Week:

• Monday: Back Squat strength work into a powerful 12:00 EMOM centered around muscular endurance and stamina.
• Tuesday: Clean and Jerk Complex, followed by a fun little upper body density triplet.
• Wednesday: Bench Press strength work into a nice little max rep 15:00 EMOM with Single Arm Devils Press, Air Squats, and Row
• Thursday: A Longer Muscular Endurance Workout centered around midline endurance
• Friday: A fun Partner AMRAP building in a nice 1:1 work to rest ratio here with a little quad stamina burner.
• Saturday: Open 25.3?
• Sunday: Strength Superset with Lower Body Pull + Upper Body Push into a strength conditioning interval workout centered around a max rep pull-up finish.

CrossFit East River – WOD

CrossFit Games Open 25.3 RX’d: (Ages 16-54) (Time)

For time:

5 wall walks

50-calorie row

5 wall walks

25 deadlifts

5 wall walks

25 cleans

5 wall walks

25 snatches

5 wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch

M: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 RX’d: (Ages 16-54) click here

CrossFit Games Open 25.3 Scaled: (Ages 16-54) (Time)

For time:

5 scaled wall walks

50-calorie row

5 scaled wall walks

25 deadlifts

5 scaled wall walks

25 cleans

5 scaled wall walks

25 snatches

5 scaled wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 85-lb (38-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

M: 135-lb (61-kg) deadlift, 95-lb (43-kg) clean, 65-lb (29-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Scaled: (Ages 16-54) click here

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