Uncategorized

Announcements

Monday: Bench Press 5RM
Strict Pull-Ups + Push-Ups

Tuesday: Back Squat 3RM
Goblet Squats + Wall Balls + Rowing

Wednesday:
Deadlifts + Handstand Push-Ups + Double Unders

Thursday
Power Snatch + Overhead Squat
Run + Overhead Squat + Toe to Bar

Friday: Hang Squat Clean + Split Jerk Complex
“Grettel”
Power Clean + Push Jerk + Bar Facing Burpees

Saturday: Bar Muscle-Up Progressions
Wall Walk + Bar Muscle-Ups + Calorie Row

Sunday
Row + American Kettlebell Swings, Run + Box Jump Overs

CrossFit East River – WOD

“Boss D.J.” (Time)

For Time:

30 Deadlifts

20 Handstand Push-Ups

100 Double Unders

25 Deadlifts

25 Handstand Push-Ups

100 Double Unders

20 Deadlifts

30 Handstand Push-Ups

100 Double Unders

Load: 225/155lb, 102/70kg
—

Goal Time Domain: 15:00-20:00

Time Cap: 25:00

Stimulus: Posterior Chain and Upper Body Interference

RPE: 8/10

[Boss D.J.: Levels] (Time)

Level 2:

10-15-20 Handstand Push-Ups

Load:185/125lb, 84/57kg

Level 1:

10-15-20 Pike Handstand Push-Ups

150 Single Unders

Load: 50% of 1RM

Masters 55+:

10-15-20 Handstand Push-Ups (2” Riser)

Load:155/105lb, 70/48kg

—

Competitor / Rx+:

For Time:

30 Deadlifts

20 Wall Facing Handstand Push-Ups

100 Double Unders

25 Deadlifts

25 Kipping Deficit Handstand Push-Ups 3/1.5’’

100 Double Unders

20 Deadlifts

30 Kipping Handstand Push-Ups

100 Double Unders

Load: 245/165lb, 111/75kg

—

Travel / Hotel / Limited Equipment

Sub Dual Dumbbell Deadlifts at 90/65lb, 41/30kg

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality:

Part A

5 Sets

10 Chest Supported Dumbbell Rows , Heavy

5/5 Stagger Stance Kettlebell RDL , Heavy

*Perform the RDLs with a 2s negative each rep.

Part B

Accumulate a 5:00 Dead Hang from Pull-Up Bar

Read More

Announcements

Monday: Bench Press 5RM
Strict Pull-Ups + Push-Ups

Tuesday: Back Squat 3RM
Goblet Squats + Wall Balls + Rowing

Wednesday:
Deadlifts + Handstand Push-Ups + Double Unders

Thursday
Power Snatch + Overhead Squat
Run + Overhead Squat + Toe to Bar

Friday: Hang Squat Clean + Split Jerk Complex
“Grettel”
Power Clean + Push Jerk + Bar Facing Burpees

Saturday: Bar Muscle-Up Progressions
Wall Walk + Bar Muscle-Ups + Calorie Row

Sunday
Row + American Kettlebell Swings, Run + Box Jump Overs

CrossFit East River – WOD

Back Squat (Every 3:00 x 4 Sets
3 Back Squat)

Starting @ 70-75% and Building to a New 3RM, suggestion is to build by about 5% on each set. Goal of the day is to build to around 95% of our 1RM for 3RM.

“Bad Fish” (Time)

2:00 AMRAP / 1:00 Rest

8 Goblet Squats

12 Wall Balls

– Max Calorie Row

*Continue Until 75/60 Calories

Kettlebell: 70/53lb, 32/24kg / Dumbbell 70/50lb, 32/22.5kg

Wall Balls: 20/14lb, 10/9ft
—

Goal: 5 rounds / Finishing time of 13:00-14:00

Time Cap: 17:00

Stimulus: Leg Stamina / Anaerobic

RPE: 9/10

[Bad Fish: Levels] (Time)

Level 2:

Kettlebell: 53/35lb, 24/16kg

Dumbbell 50/35lb, 22.5/15kg

Level 1:

*Continue Until 60/48 Calories

Kettelbell: 44/26lb, 20/12kg

Dumbbell: 40/30lb, 20/14kg

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

Masters 55+:

*Continue Until 60/48 Calories

Kettelbell: 53/35lb, 24/16kg

Dumbbell 50/35lb, 22.5/15kg

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

Comp / Rx+:

*Continue Until 75/60 Calories

Kettelbell: 100/70lb, 45/32kg

Dumbbell 100/70lb, 44/32kg

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

—

Big Class Option

5 Sets

2:00 AMRAP / 1:00 Rest

Min 1: 8 Goblet Squats + 12 Wall Balls

Min 2: Max Calorie Row

Min 3: Rest

Goal: 75/60 Calories

Kettlebell: 70/53lb, 32/24kg / Dumbbell 70/50lb, 32/22.5kg

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

—

Travel / Hotel / Limited Equipment

5 Sets

8 Goblet Squats

12 Jumping Squats

200m Run

Rest 1:00 b/t sets

Load: Kettlebell: 70/53lb, 32/24kg or Dumbbell 70/50lb, 32/22.5kg

Mobility

PRVN Mobility #10

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 Quality:

12:00 EMOM

Minute 1 – :25/:25 Russian Twist Medball Throws , Heavy

Minute 2 – 5/5 Hip Airplanes

Minute 3 – 6 x 90 Degree Box Jump (3 Each Direction)

Read More

Announcements

Monday: Bench Press 5RM
Strict Pull-Ups + Push-Ups

Tuesday: Back Squat 3RM
Goblet Squats + Wall Balls + Rowing

Wednesday:
Deadlifts + Handstand Push-Ups + Double Unders

Thursday
Power Snatch + Overhead Squat
Run + Overhead Squat + Toe to Bar

Friday: Hang Squat Clean + Split Jerk Complex
“Grettel”
Power Clean + Push Jerk + Bar Facing Burpees

Saturday: Bar Muscle-Up Progressions
Wall Walk + Bar Muscle-Ups + Calorie Row

Sunday
Row + American Kettlebell Swings, Run + Box Jump Overs

CrossFit East River – WOD

Bench Press (Every 3:00 x 4 Sets
5 Bench Press)

Starting @ 65-70% and Building to a New 5RM. The focus here will be on maintaining a strong back position and connection to the pad. Ideally build by about 5% on each set. Goal of 85%+

“Santeria” (AMRAP – Rounds and Reps)

12:00 AMRAP

3-6-9-12… Strict Pull-Ups

6-12-18-24…Push-Ups

60 Double Unders
—

Goal: 6-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Stimulus: Bodyweight Conditioning

RPE: 8/10

[Santeria: Levels] (AMRAP – Rounds and Reps)

Level 2:

12:00 AMRAP

2-4-6-8-10… Strict Pull-Ups

4-8-12-16-20…Push-Ups

100 Single Unders

—

Level 1;

12:00 AMRAP

2-4-6-8-10… Banded Strict Pull-Ups

4-8-12-16-20.. Elevated Push-Ups

75 Single Unders

—

Competitor / Rx+:

12:00 AMRAP

3-6-9-12… Strict Chest to Bar Pull-Ups

6-12-18-24…Parallette Deficit Push-Ups

100 DU

—

Travel / Big Class Options

As prescribed

Mobility

PRVN Recovery #2

1:00 Child’s 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

3-4 Sets

10-12 Barbell Skull Crushers

10-12 Glute Bridge Dumbbell Pull-Over

50/50ft (15/15m) Mixed Rack + Overhead Kettlebell Carry

Read More

Announcements

Monday: Bench Press 5RM
Strict Pull-Ups + Push-Ups

Tuesday: Back Squat 3RM
Goblet Squats + Wall Balls + Rowing

Wednesday:
Deadlifts + Handstand Push-Ups + Double Unders

Thursday
Power Snatch + Overhead Squat
Run + Overhead Squat + Toe to Bar

Friday: Hang Squat Clean + Split Jerk Complex
“Grettel”
Power Clean + Push Jerk + Bar Facing Burpees

Saturday: Bar Muscle-Up Progressions
Wall Walk + Bar Muscle-Ups + Calorie Row

Sunday
Row + American Kettlebell Swings, Run + Box Jump Overs

CrossFit East River – WOD

Warm-up

For Quality

2-3 Sets

10/7 Calorie Echo Bike

5/5 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

2 Wall Walks + 10 Wall Facing Shoulder Taps

5/5 Single Arm Dumbbell Curl and Press

“Scrat’s Acorn” (AMRAP – Rounds and Reps)

13:00 AMRAP

25ft (7.5m) Handstand Walk

15/11 Calorie Echo Bike or (18/14 Calorie Bike Erg)

6/6 Dumbbell Hang Clean & Jerk

Dumbbell: 50/35lb, 22.5/15kg
—

Goal: 5-6 Rounds

Score: Rounds & Reps

RPE: 7/10

Primary Objective: Consistent Echo Bike Paces

Secondary Objective: Unbroken Dumbbell Clean & Jerk

[Scrat’s Acorn: Levels] (AMRAP – Rounds and Reps)

Level 2

For Reps:

13:00 AMRAP

3 Wall Walks

12/9 Calorie Echo or (15/12 Cal Bike Erg)

6/6 Dumbbell Hang Clean & Jerk

Dumbbell: 35/25lb, 15/12kg

—-

Level 1:

For Reps:

13:00 AMRAP

2 Wall Walks 20’’ off Wall

12/9 Calorie Echo or (15/12 Cal Bike Erg)

6/6 Dumbbell Hang Clean & Jerk

Dumbbell: 25/15lb, 12/7kg

—-

Masters 55+:

For Reps:

13:00 AMRAP

3 Wall Walks

12/9 Calorie Echo or (15/12 Cal Bike Erg)

6/6 Dumbbell Hang Clean & Jerk

Dumbbell: 30/20lb, 14/9kg

—

Competitor / Rx+:

Day Off

—-

Big Class Option

For Reps:

16:00 EMOM

Min 1: Max Distance Handstand Walk

Min 2: 15/11 Calorie Echo Bike or (18/14 Calorie Bike Erg)

Min 3: 6/6 Dumbbell Hang Clean & Jerk

Min 4: Rest

Dumbbell: 50/35lb, 22.5/15kg

—-

Travel / Hotel / Limited Equipment:

For Reps:

13:00 AMRAP

25ft (7.5m) Handstand Walk

200m Run

6/6 Dumbbell Hang Clean & Jerk

Dumbbell: 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

Read More

Announcements

Monday: Back Squat 6×2
Triplet: Row + Burpee Pull-Ups + Thrusters

Tuesday:
Alt DB Snatch + Wall Walk + Handstand Push-Up + Run

Wednesday: Deadlift
Triplet: Box Jump Overs + Dumbbell Walking Lunges + Toe to Bar

Thursday”
Triplet: Mixed Mono: Run + Row + Bike
Midline Work

Friday:
Power Snatch + Hang Snatch

Saturday:
CHAD 1000X

Sunday
Handstand Walk
Triplet: Handstand Walk + Bike + Dumbbell Hang Clean and Jerk
Midline + Hips

CrossFit East River – WOD

DT + Some – Partner WOD (Time)

5 Rounds for time: Each (10 total rounds)

12 Deadlifts

9 Hang Power Cleans

6 Power Jerks

Rx: 155/105

Partner A: 20 cal row or (16 cal bike)

Partner B: 12 TTB + 1 round of DT

Switch when partners have finished their portion.

Each athlete will complete: Row portion and TTB + DT portion as one Round.
Both Partners work at the same time.

Partner A will complete either their Row or Bike portion while Partner B completes TTB before the DT Barbell Complex. Both Athletes must complete their portion before switching.

[DT + Some: Levels] (Time)

Level 2

5 Rounds for time:

12 Deadlifts

9 Hang Power Cleans

6 Power Jerks

BB: 135/95

Partner A: 18/14 cal row or (13/10 cal bike)

Partner B: 10 TTB + 1 round of DT

Level 1

5 Rounds for time:

12 Deadlifts

9 Hang Power Cleans

6 Power Jerks

BB: 95/65

Partner A: 16/13 cal row or (10/8 cal bike)

Partner B: 10 Knee to Elbow + 1 round of DT

Optional Accessories (Checkmark)

For Quality:

12:00 EMOM

Minute 1: 10-20 GHD Sit-Ups or 10-20 V-Ups

Minute 2: 7 Barbell Hip Thrusts w/ 3s Iso at Top

Minute 3: 30-45 second Weighted Wall Sit

Pick a number of GHD you can do at a high cycle speed across the entire EMOM. For the hip thrusts, pick the heaviest load you can maintain tempo with.

Read More

Announcements

Monday: Back Squat 6×2
Triplet: Row + Burpee Pull-Ups + Thrusters

Tuesday:
Alt DB Snatch + Wall Walk + Handstand Push-Up + Run

Wednesday: Deadlift
Triplet: Box Jump Overs + Dumbbell Walking Lunges + Toe to Bar

Thursday”
Triplet: Mixed Mono: Run + Row + Bike
Midline Work

Friday:
Power Snatch + Hang Snatch

Saturday:
CHAD 1000X

Sunday
Handstand Walk
Triplet: Handstand Walk + Bike + Dumbbell Hang Clean and Jerk
Midline + Hips

CrossFit East River – WOD

Power Snatch + Hang Squat Snatch (Weight)

Every 2:00 x 6 Sets

1+2 @ 65%

1+2 @ 65%

1+2 @ 75%

1+2 @ 75%

1+1 @ 80%

1+1 @ 80%
% of Power Snatch:

This set-up will have athletes hit a solid power Snatch and then Hang Squat Snatches.

“Manny the Mammoth” (2 Rounds for time)

For Time:

Every 8:00 x 2 Sets

21 Push-ups

15 Lateral Burpee Over Bar

9 Squat Snatch

15 Pull-ups

12 Lateral Burpee Over Bar

7 Squat Snatch

Barbell: 135/95lb, 61/43 kg
—

Goal: 5:00-7:00

Score: Average Interval Time

RPE: 8/10

If you take longer than 6:30 to complete the first set, reduce volume to allow you to hit the stimulus and keep the rest at a level that allows for quality reps. Ideally, this barbell will be around ~55-60% of your 1RM.

[Manny the Mammoth: Levels] (2 Rounds for time)

Level 2:

For Time:

Every 8:00 x 2 Sets

15 Pull-Ups

12 Lateral Burpee Over Bar

9 Squat Snatch

12 Pull-Ups

9 Lateral Burpee Over Bar

7 Squat Snatch

Barbell: 95/65lb, 43/30kg

—

Level 1:

For Time:

Every 8:00 x 2 Sets

15 Jumping Pull-Ups

12 Lateral Burpee Over Bar

9 Hang Power Snatch

12 Jumping Pull-Ups

9 Lateral Burpee Over Bar

7 Hang Power Snatch

Barbell: 45/35lb, 20/15kg

—

Masters 55+:

For Time:

Every 8:00 x 2 Sets

15 Pull-Ups

12 Lateral Burpee Over Bar

9 Squat Snatch

12 Pull-Ups

9 Lateral Burpee Over Bar

7 Squat Snatch

Barbell: 75/55lb, 34/25kg

—

Competitor / Rx+:

For Time:

Every 8:00 x 2 Sets

21 Chest to Bar Pull-Ups

15 Lateral Burpee Over Bar

7 Squat Snatch

15 Chest to Bar Pull-Ups

12 Lateral Burpee Over Bar

5 Squat Snatch

Barbell: 185/125lb, 84/57kg

—

Big Class Option

As prescribed

—

Travel / Hotel / Limited Equipment

For Time:

Every 8:00 x 2 Sets

21 Pull-Ups

15 Lateral Burpee Dumbbell

10 Alternating Dumbbell Snatch

15 Pull-Ups

12 Lateral Burpee over Dumbbell

10 Alternating Dumbbell Snatch

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

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

Optional Accessories (Checkmark)

For Quality:

5 Sets

10 Chest Supported Dumbbell Rows

5/5 Staggered Stance Kettlebell RDL

Use a heavy load for both movements today. The RDLs will have a 2s negative each rep.

Read More

Announcements

Monday: Back Squat 6×2
Triplet: Row + Burpee Pull-Ups + Thrusters

Tuesday:
Alt DB Snatch + Wall Walk + Handstand Push-Up + Run

Wednesday: Deadlift
Triplet: Box Jump Overs + Dumbbell Walking Lunges + Toe to Bar

Thursday”
Triplet: Mixed Mono: Run + Row + Bike
Midline Work

Friday:
Power Snatch + Hang Snatch

Saturday:
CHAD 1000X

Sunday
Handstand Walk
Triplet: Handstand Walk + Bike + Dumbbell Hang Clean and Jerk
Midline + Hips

CrossFit East River – WOD

“Buck’s Eye” (3 Rounds for time)

0:00-12:00

800m Run

600/500m Row

40/28 Calorie Bike

(No Bike: 100 DU + 20 Burpees)

12:00-22:00

600m Run

500/450m Row

30/22 Calorie Bike

(No Bike: 75 DU + 15 Burpees)

22:00-30:00

400m Run

400/340m Row

20/14 Calorie Bike

(No Bike: 50 DU + 10 Burpees)
—

Goal: Complete each set to allow for 2:00 rest before the next set starts

Stimulus: Aerobic Base Building

RPE: 7/10

[Buck’s Eye: Levels] (3 Rounds for time)

Level 2

0:00-12:00

800m Run

500/450m Row

30/22 Calorie bike

(No Bike: 150 SU+ 20 Burpees)

12:00-22:00

600m Run

400/340m Row

25/18 Calorie bike

(No Bike: 100 SU + 15 burpees)

22:00-30:00

400m Run

300/270m

18/13 Calorie bike

(No Bike: 75 DU + 10 Burpees)

—-

Level 1:

0:00-12:00

600m Run

500/450m Row

30/22 Calorie Echo

12:00-22:00

400m Run

400/340m Row

25/18 Calorie Echo

22:00-30:00

300m Run

300/270m

18/13 Calorie bike

—

Competitor / Rx+:

As prescribed, Jump into Class Today

—-

Big Class Option

Every 3:00 x 10 Sets

Station 1: 400m Run

Station 2: 500/450m Row

Station 3: 30/22 Cal bike

—-

Travel / Hotel / Limited Equipment

Every 3:00 x 10 Sets

400m Run

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

Optional Accessories (Checkmark)

For Quality:

4 Sets

20 second Hollow Hold

30/30 second Side Plank

40 second Weighted Plank

Read More

Announcements

Monday: Back Squat 6×2
Triplet: Row + Burpee Pull-Ups + Thrusters

Tuesday:
Alt DB Snatch + Wall Walk + Handstand Push-Up + Run

Wednesday: Deadlift
Triplet: Box Jump Overs + Dumbbell Walking Lunges + Toe to Bar

Thursday”
Triplet: Mixed Mono: Run + Row + Bike
Midline Work

Friday:
Power Snatch + Hang Snatch

Saturday:
CHAD 1000X

Sunday
Handstand Walk
Triplet: Handstand Walk + Bike + Dumbbell Hang Clean and Jerk
Midline + Hips

CrossFit East River – WOD

Deadlift (Every 2:00 x 5 Sets
4 Reps @ 65%
3 Reps @ 70%
2 Reps @ 75%
2 Reps @ 80%
2 Reps @ 80%)

–

% of 1RM Deadlift

We are looking to tackle Deadlifts at loads that allow for us to hit some good weights, but don’t overly tax volume or really high end percentages. We are just looking for enough of a stimulus to keep things hot as we lead into the testing phase. These are a touch higher than what we tackled on Monday’s Back Squats as we are testing our 3RM in two weeks, not next week.

“Diego” (Time)

For Time:

3 Rounds for Time

18 Box Jump Overs

60ft Dual Dumbbell Front Rack Walking Lunges

18 Toe to Bar

Box: 24/20”

Dumbbells: 50/35lb, 22.5/15kg
—

Goal: 7:00-11:00

Time Cap: 15:00

RPE: 8/10

Primary Objective: Toe to Bar in 3 Sets or Less

Secondary Objective: Consistent Pace round to round

[Diego: Levels] (Time)

Level 2

For Time:

3 Rounds for Time

15 Box Jump Overs

60ft Dual Dumbbell Front Rack Walking Lunges

15 Toe to Bar

Box: 24/20”

Dumbbells: 35/25lb, 15/12kg

—-

Level 1:

For Time:

3 Rounds for Time

20 Line Hops

60ft Bodyweight Walking Lunge

20 Abmat Sit-Ups

Box: 24/20”

—-

Masters 55+:

For Time:

3 Rounds for Time

15 Box Jump Overs or Step Overs

60ft Dual Dumbbell Front Rack Walking Lunges

15 Toe to Bar

Box: 24/20”

Dumbbells: 30/20lb, 14/9kg

—

Competitor / Rx+:

For Time:

3 Rounds for Time

22 Box Jump Overs

60ft Dual Dumbbell Front Rack Walking Lunges

22 Toe to Bar

Box: 24/20”

Dumbbells: 70/50lb, 32/22.5kg

—-

Big Class Option

For Time:

3 Rounds for Time

18 Box Jump Overs

60ft Goblet Walking Lunge

18 Toe to Bar

Box: 24/20”

Dumbbells: 70/53lb, 32/24kg KB or 70/50lb, 32/22.5kg DB

—-

Travel / Hotel / Limited Equipment

Sub Bench Jump overs or Odd Object Jump Overs

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality:

4 Sets

6/6 Dual Dumbbell Bulgarian Split Squat 30×1

6 Stationary Bar Dips 20×1

-rest as needed b/t sets-

Both movements should be done at the heaviest load you can while maintaining tempo.

Tempo is written as:

Eccentric/lowering – 3 second

Bottom – 0 second

Concentric/raising – Explosive

Top – 1 second

*These numbers are an example for the bulgarians.

If you don’t have p-bars, use dumbbells on boxes.

Read More

Announcements

Monday: Back Squat 6×2
Triplet: Row + Burpee Pull-Ups + Thrusters

Tuesday:
Alt DB Snatch + Wall Walk + Handstand Push-Up + Run

Wednesday: Deadlift
Triplet: Box Jump Overs + Dumbbell Walking Lunges + Toe to Bar

Thursday”
Triplet: Mixed Mono: Run + Row + Bike
Midline Work

Friday:
Power Snatch + Hang Snatch

Saturday:
CHAD 1000X

Sunday
Handstand Walk
Triplet: Handstand Walk + Bike + Dumbbell Hang Clean and Jerk
Midline + Hips

CrossFit East River – WOD

#TEAMPRVNTUESDAY

“Sid, Lord of the Flame” (Time)

For Time:

8 Rounds

15 Alt. Dumbbell Snatch

3 Wall Walk/8 Strict Handstand Push Ups

-into-

1200m Run

*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.

Dumbbell: 50/35lbs (22.5/16kg)
—

Goal: 15:00-20:00

Time Cap: 22:00

Primary Objective: Shoulder Fatigue Management

Secondary Objective: Run @ 5k Pace

[Sid, Lord of the Flame: Levels] (Time)

Level 2:

For Time:

8 Rounds

15 Alt. Dumbbell Snatch

3 Wall Walk/8 Handstand Push-Up 2’’ Riser

-into-

1200m Run

*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.

Dumbbell: 35/25lb, 15/12kg

—-

Level 1:

For Time:

8 Rounds

12 Alt. Dumbbell Snatch

2 Wall Walk/10 Strict Press

-into-

800m Run

*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete Push Press

Dumbbell: 30/20lb, 14/9kg

Barbell: 45/35lb, 20/15kg

—-

Masters 55+:

For Time:

8 Rounds

15 Alt. Dumbbell Snatch

2 Wall Walk/6 Handstand Push-Up 2’’ Riser

-into-

1000m Run

*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.

Dumbbell: 30/20lb, 14/9kg

—

Competitor / Rx+:

For Time:

8 Rounds

16 Alt. Dumbbell Snatch

4 Wall Walk/12 Strict Handstand Push Ups

-into-

1200m Run

*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.

Dumbbell 50/35lb, 22.5/15kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

As prescribed

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

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

Optional Accessories (Checkmark)

For Quality:

3 Sets

30 second Wall Supported Handstand Hold

8-10 Dual Dumbbell Cuban Rotations

12-15 Plated Seated Calf Raises

Read More

Announcements

Monday: Back Squat 6×2
Triplet: Row + Burpee Pull-Ups + Thrusters

Tuesday:
Alt DB Snatch + Wall Walk + Handstand Push-Up + Run

Wednesday: Deadlift
Triplet: Box Jump Overs + Dumbbell Walking Lunges + Toe to Bar

Thursday”
Triplet: Mixed Mono: Run + Row + Bike
Midline Work

Friday:
Power Snatch + Hang Snatch

Saturday:
CHAD 1000X

Sunday
Handstand Walk
Triplet: Handstand Walk + Bike + Dumbbell Hang Clean and Jerk
Midline + Hips

CrossFit East River – WOD

Back Squat (Every 90 seconds x 6 Sets
2 Reps @ 75%

% of 1RM Back Squat)

% of 1RM Back Squat

These sets here are meant to be done with speed and form in order to really prime the system to hit a new 3RM here in the coming test phase. Work to have each set of 2 done quickly and with good force development.

“The Dodo Way of Life” (Time)

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 16/13 Calorie Row

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Barbell: 95/65lbs (43/30kg)
—

Goal: 14:00-16:00 (Finish in 4 Rounds)

Score: Time

RPE: 7/10

On the final interval here before the cap, you can use you final minute 4 to finish the workout and get those 50 Thrusters completed

[The Dodo Way of Life: Levels] (Time)

Level 2

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 15/12 Calorie Row

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Barbell: 75/55lb, 34/25kg

—-

Level 1:

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 14/11 Calorie Row

Minute 2 – 8 Burpee Jumping Pull-Ups

Minute 3 – Max Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Barbell: 45/35lb, 20/15kg

—-

Masters 55+:

For Time:

EMOM Until 40 Thrusters Completed

Minute 1 – 14/11 Calorie Row

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Barbell: 75/55lb, 34/25kg

—

Competitor / Rx+:

For Time:

EMOM Until 60 Thrusters Completed

Minute 1 – 20/16 Calorie Row

Minute 2 – 10 Burpee Pull-Ups

Minute 3 – Max Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

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

—-

Big Class Option

As prescribed, Just swap machines if necessary

—-

Travel / Hotel / Limited Equipment

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 200m Run

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Dumbbell Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Dumbbells: 40/30lb, 18/14kg

Mobility

PRVN Recovery #6

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

1:00 Child’s Pose

Optional Accessories (Checkmark)

For Quality:

4 Sets

5/5 Banded Skater Jumps

5/5 Parallel Medicine Ball Rotational Throw , Heavy

8/8 Bird-Dog Row

Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.

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