Uncategorized

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

NEW SUNDAY OPEN GYM TIMES:

– 11a

– 12p

Monday: Back Squat
“Jackie” / Triplet: Rowing + Thrusters + Pull-Ups

Tuesday: Bench Press + Power Cleans

Wednesday:
3 Coupletes: Row+ Line Facing Burpees, Double Unders + Toe to Bar, Row + Box Jump Overs

Thursday: Snatch
Couplet: Squat Snatch + Wall Balls

Friday:
American Kettlebell Swings + Run + Single Arm Overhead Walking Lunge + Strict Handstand Push-Ups

Saturday:
3 Person Team Workout
Row + Synchro Line Facing Burpees + Echo + Sit-Ups + Wall Walks

Sunday
Chest to Bar Progression
23:00 AMRAP
Hero WOD “ Harper”

CrossFit East River – WOD

“Siege of Troy” (Time)

For Time:

5 Sets

16 American Kettlebell Swings

250/200m Row

50ft (15m) Single Arm Overhead Walking Lunge

200m Run

8 Strict Handstand Push-Ups

-rest 1:00 b/t sets-

Kettlebell: 53/35lb, 24/16kg

*You must switch arms @ 25ft (7.5m)
Goal Time Domain: 22:00-27:00

Time Cap: 30:00

Stimulus: Upper Body Muscular Endurance / Interference

RPE: 8/10

[Siege of Troy: Levels] (Time)

Level 2:

For Time:

5 Sets

14 American Kettlebell Swings

200m Run

50ft (15m) Single Arm Overhead Walking Lunge

200m Run

6 Strict Handstand Push-Ups to 2’’ Riser

-rest 1:00 b/t sets-

Kettlebell: 44/26lb, 20/12kg

*You must switch arms @ 25ft (7.5m)

—

Level 1:

For Time:

5 Sets

14 Russian Kettlebell Swings

200m Run

50ft (15m) Walking Lunge

200m Run

Dual Dumbell Z-Press

-rest 1:00 b/t sets-

Kettlebell: 44/26lb, 20/12kg

Dumbbells: 2×25/15lb, 12/7kg

—

Masters 55+:

For Time:

5 Sets

14 Russian Kettlebell Swings

200m Run

50ft (15m) Goblet Walking Lunge

200m Run

6 Strict Handstand Push-Ups to 2’’ Riser

-rest 1:00 b/t sets-

Kettlebell: 44/26lb, 20/12kg

—

Competitor / Rx+:

For Time:

5 Sets

16 American Kettlebell Swings

200m Run

50ft (15m) Single Arm Overhead Walking Lunge

200m Run

10 Strict Handstand Push-Ups

-rest 1:00 b/t sets-

Kettlebell: 70/53lb, 32/24kg

*You must switch arms @ 25ft (7.5m)

—

Big Class Option

As prescribed

—

Travel / Hotel / Limited Equipment

As prescribed

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)

For Quality

4 Sets

30 second Wall Facing Handstand Hold

10/10 Half Kneeling Banded Paloff Press with Rotation

8/8 Side Plank Banded Row

Read More

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

NEW SUNDAY OPEN GYM TIMES:

– 11a

– 12p

CrossFit East River – WOD

Warm-up

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Barbell Primer

Barbell Primer (Snatch)

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

– Snatch High Pull

– Muscle Snatch

– Power Snatch

– Overhead Squat

– Squat Snatch

Then Complex @ Real Speed, Building to Starting Loads

Snatch (10:00 EMOM
1 Snatch Pull + 1 Squat Snatch

Perform @ 70%+ of 1RM Snatch)

We are keeping this simple today with the focus on a great Snatch Pull, keeping the barbell close and then moving into the Squat Snatch focusing on aggressive extension and a fast turnover underneath the barbell.

“Achilles Heel” (Time)

10 Rounds for Time

3 Squat Snatch

10 Wall Balls

Barbell 135/95lb, 61/43kg

Wall Ball: 20/14lb, 9/6kg, 10/9ft
—

Goal Time Domain: 7:00-11:00

Time Cap: 15:00

Stimulus: Leg Stamina / Squat Specific Speed and Consistency

RPE: 8/10

[Achilles Heel: Levels] (Time)

Level 2

10 Rounds for Time

3 Squat Snatch

10 Wall Balls

Barbell 95/65lb, 43/30kg

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

—-

Level 1:

10 Rounds for Time

5 Hang Power Snatch

10 Wall Balls

Barbell: 45/35lb, 20/15kg

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

—-

Masters 55+:

10 Rounds for Time

3 Power Snatch

10 Wall Balls

Barbell 95/65lb, 43/30kg

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

—

Competitor / Rx+:

Day Off /Active Recovery Day

—-

Big Class Option

As Prescribed

—-

Travel / Hotel / Limited Equipment

10 Rounds for Time

4 Alternating Dumbbell Squat Snatch

10 Dual Dumbbell Thrusters

Snatch: 70/50lb, 32/22.5kg

Thruster: 2×30/20lb, 14/9kg

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)

3-4 Sets, For Quality

100ft (30m) Reverse Sled Drag

15/15 Banded Terminal Knee Extensions

30 second Weighted Wall Sit

Read More

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

NEW SUNDAY OPEN GYM TIMES:

– 11a

– 12p

Monday: Back Squat
“Jackie” / Triplet: Rowing + Thrusters + Pull-Ups

Tuesday: Bench Press + Power Cleans

Wednesday:
3 Coupletes: Row+ Line Facing Burpees, Double Unders + Toe to Bar, Row + Box Jump Overs

Thursday: Snatch
Couplet: Squat Snatch + Wall Balls

Friday:
American Kettlebell Swings + Run + Single Arm Overhead Walking Lunge + Strict Handstand Push-Ups

Saturday:
3 Person Team Workout
Row + Synchro Line Facing Burpees + Echo + Sit-Ups + Wall Walks

Sunday
Chest to Bar Progression
23:00 AMRAP
Hero WOD “ Harper”

CrossFit East River – WOD

“Blessed In The Morning, Cursed in the Afternoon” (12 Rounds for time)

Every 2:00 x 4 Sets

12/9 Cal Row

9 Line Facing Burpees

Rest 2:00

Every 2:00 x 4 Sets

48 Double Unders

12 Toe to Bar

Rest 2:00

Every 2:00 x 4 Sets

200m Run

9 Box Jump Overs

Box: 24/20”
—

Goal Time Domain: 1:00-1:15 on / :45-:60 sec off

Time Cap: 1:40/ Round

Notes: We are looking for each segment within each 2:00 interval time period to be complete in as close to 1:00 as possible, keeping the work to rest ratio at 1:1. This is a high capacity power output style workout with the flow allowing for athletes to start on different stations. Each station should allow for roughly the same time domain across.

[Levels: Blessed in the Morning: Cursed in the Afternoon] (12 Rounds for time)

Level 2

Every 2:00 x 4 Sets

10/7 Calorie Row

7 Line Facing Burpees

Rest 2:00

Every 2:00 x 4 Sets

36 Double Unders

9 Toe to Bar

Rest 2:00

Every 2:00 x 4 Sets

150m Run

8 Box Jump Overs

Box: 24/20”

—-

Level 1:

Every 2:00 x 4 Sets

8/6 Calorie Row

6 Line Facing Burpees

Rest 2:00

Every 2:00 x 4 Sets

60 Single Unders

12 Hanging Knee Raises

Rest 2:00

Every 2:00 x 4 Sets

100m run

7 Box Jump Overs

Box: 24/20”

—-

Masters 55+:

Every 2:00 x 4 Sets

10/7 Calorie Row

7 Line Facing Burpees

Rest 2:00

Every 2:00 x 4 Sets

36 Double Unders

9 Toe to Bar

Rest 2:00

Every 2:00 x 4 Sets

200m Run

8 Box Jump Overs

Box: 24/20”

—

Competitor / Rx+:

Every 2:00 x 4 Sets

15/10 Calorie Bike

10 Line Facing Burpees

Rest 2:00

Every 2:00 x 4 Sets

60 Double Unders

15 Toe to Bar

Rest 2:00

Every 2:00 x 4 Sets

15/12 Calorie Bike

10 Box Jump Overs

Box: 24/20”

—-

Big Class Option

As prescribed. Start athletes on 1:00 Delay if necessary to have multiple people on stations

—-

Travel / Hotel / Limited Equipment

Every 2:00 x 4 Sets

6 Shuttle Runs

9 Line Facing Burpees

Rest 2:00

Every 2:00 x 4 Sets

48 Double Unders

12 Toe to Bar

Rest 2:00

Every 2:00 x 4 Sets

15 V-Ups

9 Bench Jump Overs

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:

5 Sets

:45 Ring Plank

10/10 Single Leg Barbell Hip Thrust

Pick a load for the barbell hip thrust that allows you to maintain a good tempo and a brief pause at the top of each rep.

Read More

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

NEW SUNDAY OPEN GYM TIMES:

– 11a

– 12p

CrossFit East River – WOD

Warm-Up

3 Sets, For Quality

1:00 Cardio Choice

5 Inchworm Push-Ups

10 Glute Bridge Band Pull Aparts

20 Bear Plank Shoulder Taps

5/5 Single Leg Kettlebell Clean

Barbell Primer

Barbell Primer (Clean)

—

While building to working loads, build Bench Press to starting loads. Focal points, engagement of lats and mid-back, while locking in feet to floor and utilizing glutes. There will be a small arch in the lumbar spine and space between lumbar and bench.

“Hector”

18:00 EMOM

minute 1: 5 Bench Press 31×1 Tempo

minute 2: Clean Pull + 3 Power Cleans

minute 3: Rest

Notes: Today is about building strength and body positions. Lean into the form and tempo today. Chase that first then progress loads second. Do not let you ego get in the way.

Bench Press (Record Heaviest 5 you did for workout)

[Hector: Levels]

Level 1:

18:00 EMOM

minute 1: 8 Bench Press 31×1 Tempo

minute 2: Segmented Clean Deadlift + 5 Hang Power Cleans

minute 3: Rest

Bench @ Light Load, Working on Time Under Tension

Cleans @ Loads that allow for speedy technique and build connection through the middle

—-

Travel / Hotel / Limited Equipment

18:00 EMOM

minute 1: 8 Dual Dumbbell Bench Press @ 31×1 Tempo

minute 2: 9 Dual Dumbbell Deadlift + 6 Dual Dumbbell Power Cleans

minute 3: Rest

Bench @ Challenging Unbroken Loads

Dumbbell Loads: Choice, Challenging

* Cleans are TnG

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

Power Clean (Record Heaviest 3 you did for the workout)

Optional Accessories (Checkmark)

4-5 Sets, For Quality

8 Barbell Bent Over Row 21×1 Tempo

4-6 Strict Dips @ 42×1 Tempo

Loads: Choice

Tempo Prescription:

First Number = Eccentric Portion of the Lift

Second Number = Change of Direction or Pause between Eccentric and Concentric

Third Number = Concentric

Fourth Number = Change of Direction or Pause Between Concentric and Eccentric

Read More

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

NEW SUNDAY OPEN GYM TIMES:

– 11a

– 12p

CrossFit East River – WOD

General Warm-Up

2:00 Row, Building From Easy to Moderate Pace

For Quality:

8:00 EMOM

Minute 1 – 20 seconds Lateral Band Walk + 20 second Monster Band Walk

Minute 2 – :15 Dead Hang + 5 Slow Scap Pull-Up

Minute 3 – 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell)

Minute 4 – 3-5 Broad Jumps or 10 Jumping Air Squats

Back Squat (Every 2:00 x 5 Sets
1 Pause Back Squat + 4 Back Squats @ 60-65%)

% is Based on 1RM Back Squat

The paused rep will have a 5 second pause in the bottom. Focus on maintaining good positions there, and then keeping reps up tempo for the rest of each set.

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
Barbell: 20/15kg

Stimulus: Sprint Chipper

RPE: 10/10* Test Workout

[Jackie: Levels] (Time)

Level 2

As Prescribed

—-

Level 1:

For Time:

800m Row

40 Thrusters

20 Jumping Pull-Ups

Barbell: 45/35lb, 20/15kg

—-

Masters 55+:

As prescribed

—

Competitor / Rx+:

For Time:

1000m Row in Sub 3:20/3:40

50 Thrusters

30 Pull-Ups

Barbell: 45/35lb, 20/15kg

—-

Big Class Option

Start Class on a Delay to allow everyone in class to hit this workout, or sub to 1000m Ski, 2000m Bike Erg, or 1000m Run

—-

Travel / Hotel / Limited Equipment

For Time:

1000m Run

50 Dumbbell Thrusters

30 Pull-Ups

Dumbbells: 25/15lb, 12/7kg

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:

5 Sets

10 Lateral Hop Over PVC (No Rebound)

5/5 Hanging Windshield Wipers
—

The goal here is quality, explosive movement for the lateral PVC hop overs. Pick a height that is challenging but repeatable with just a quick reset in between reps. The hanging windshield wiper, either variation, is very difficult so if needed perform 15/15 Weighted Russian Twists.

Read More

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

CrossFit East River – WOD

Warm-Up

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

“Misguided Dragon” (AMRAP – Rounds and Reps)

7:00 AMRAP

3 Deadlifts

6* V-Ups

30 Double Unders

Load: 315/205lb, 143/93kg

*V-Ups increase by 3 reps each set
Goal: ~7 Rounds

Primary Objective: Unbroken Reps

Secondary Objective: Very minimal transition time between movements

“Misguided Dragon” (AMRAP – Rounds and Reps)

Level 2

7:00 AMRAP

3 Deadlifts

6* Alternating V-Ups

24 Double Unders

Load: 225/155lb, 102/70kg

*Alt V-Ups increase by 3 reps each set

—-

Level 1:

7:00 AMRAP

6 Sumo Deadlifts

6* Abmat Sit-Ups

60 Single Unders

Load: 60% of 1RM

*Abmats increase by 3 reps each set

—-

Masters 55+:

7:00 AMRAP

3 Deadlifts

6* Alternating V-Ups

24 Double Unders

Load: 185/125lb, 84/57kg

*Alt V-Ups increase by 3 reps each set

—

Competitor / Rx+:

Full Rest Day

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment:

7:00 AMRAP

3-6-9…..

Dual Dumbbell Deadlifts

V-Ups

*30 Double Unders Each Round

Load: 70/50lb, 32/22.5kg

Accessories *In Class (Checkmark)

3-4 Sets, For Quality

15 Weighted GHD Hip Extensions

100ft (30m) Sandbag Bear Hug Carry

Load: Choice

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Read More

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

Monday: Cycling Thrusters
Echo Bike + Box Jump + Toe to Bar + Thrusters

Tuesday:
Triplet: Cal Row + Alternating Dumbbell Snatch + Farmers Carry

Wednesday: Power Clean and Jerk Complex
Gymnastics Density: Wall Facing Handstand Push-Ups + Burpees to Target + Chest to Bar

Thursday:
Triplet: Dual Kettlebell Front Rack Walking Lunge + Sit-Ups + Wall Balls

Friday
Barbell Cycling : Power Snatch + Power Clean
Row + Power Snatch + Run + Power Clean

Saturday: Ring Muscle-Up
Triplet: Ring Muscle-Ups + Burpee Box Jump Overs
Sunday

7:00 AMRAP
Triplet: Deadlifts + V-Ups + Double Unders

NEW SUNDAY OPEN GYM TIMES:

– 11a

– 12p

CrossFit East River – WOD

“Skadoosh!” (AMRAP – Rounds and Reps)

3 Person Teams

20:00 AMRAP

3kRow

15 Strict Pull-Ups

15 Strict Ring Dips

15 Burpee Box Jump Overs 24/20”
—

Goal: 3+ Rounds

Primary Objective: Complete each round evenly across all 3 partners. This will look like 1k + 5 Pull-ups + 5 Dips + 5 Burpee Box Jumps each.

Secondary Objective: Increase pace each round on this workout, where the final effort should have you completing 3 rounds and then picking up the pace to see as far as you can get into round 4.

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

Level 2

3 Person Teams

20:00 AMRAP

3k Row

15 Strict Pull-Ups Banded

15 Diamond Push-ups

15 Burpee Box Jump Overs 24/20”

—-

Level 1:

3 Person Teams

20:00 AMRAP

3k Bike (Echo / Assault / Bike Erg)

20 Ring Rows

20 Push-Ups

15 Burpee Box Step-Ups

—

Competitor / Rx+: Solo

20:00 AMRAP

2k Echo Bike

15 Ring Muscle-Up

15 Burpee Box Jump Overs 24/20”

—-

Big Class Option

4 Person Teams

20:00 EMOM

Min 1: Row For Meters

Minute 2: Pull ups

Minute 3: Burpee Box Jump Overs 24/20’’

Minute 4: Rest

—-

Travel / Hotel / Limited Equipment: Solo

3 Person Teams

20:00 AMRAP

1k Run

15 Strict Pull-Ups

15 Strict Dips or 30 Push-Ups

15 Burpee Bench Jump Overs

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)

Part A)

Tempo Strict Pull-Ups

For Quality:

6 x 3 Reps @ 31×1

Or

Tempo Ring Rows

6 Sets x 5 Reps @ 31×1

This tempo denotes a 3 second negative, 1 second hang in the bottom, explosive pull to the top, and a 1 second hold over the bar each rep. Keep the tempo true, adding assistance/load as needed. These sets must remain unbroken.

Part B)

For Quality:

5 Sets:

6 P-Bar Dips 20×1

50ft (15m) Dual Kettlebell Overhead Carry

-rest as needed b/t sets-

Read More

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

Monday: Cycling Thrusters
Echo Bike + Box Jump + Toe to Bar + Thrusters

Tuesday:
Triplet: Cal Row + Alternating Dumbbell Snatch + Farmers Carry

Wednesday: Power Clean and Jerk Complex
Gymnastics Density: Wall Facing Handstand Push-Ups + Burpees to Target + Chest to Bar

Thursday:
Triplet: Dual Kettlebell Front Rack Walking Lunge + Sit-Ups + Wall Balls

Friday
Barbell Cycling : Power Snatch + Power Clean
Row + Power Snatch + Run + Power Clean

Saturday: Ring Muscle-Up
Triplet: Ring Muscle-Ups + Burpee Box Jump Overs
Sunday

7:00 AMRAP
Triplet: Deadlifts + V-Ups + Double Unders

CrossFit East River – WOD

“Mantis” (Time)

3 Rounds for Time:

500m Row

10 Power Snatch

400m Run

10 Power Cleans

Load: 135/95lb, 61/43kg
Goal Time Domain 16:00-20:00

Time Cap: 25:00

This will take pacing and strategy today in order to build consistency here in the workout. The focus will be to hit the first row at a harder effort than then next two rounds. We will then look to hit the snatches as quick singles today before going out on a strong pace for the run. This will have us coming back in and tackling some tng reps on the Power Cleans before settling into a more recovery pace on the Rower. Because the rower is set to meters today, the overall pace on the rower is less of a concern than staying consistent and putting the effort into the barbell and runs.

[Mantis:Level] (Time)

Level 2:

Load: 95/65lb, 53/30kg

—-

Level 1:

3 Rounds for Time

350m Row

10 Hang Power Snatch

300m Run

10 Hang Power Cleans

Load: 45/35lb, 20/15kg

—-

Competitor / Rx+:

3 Rounds for Time

500m Row

10 Power Snatch

400m Run

10 Power Cleans

Load: 155/105lb, 70/48kg

—-

Big Class Option:

3 Rounds for Time

500m Row, 500m Ski, or 1000m Bike Erg

10 Power Snatch

400m Run

10 Power Cleans

Load: 135/95lb, 61/43kg

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Read More

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

Monday: Cycling Thrusters
Echo Bike + Box Jump + Toe to Bar + Thrusters

Tuesday:
Triplet: Cal Row + Alternating Dumbbell Snatch + Farmers Carry

Wednesday: Power Clean and Jerk Complex
Gymnastics Density: Wall Facing Handstand Push-Ups + Burpees to Target + Chest to Bar

Thursday:
Triplet: Dual Kettlebell Front Rack Walking Lunge + Sit-Ups + Wall Balls

Friday
Barbell Cycling : Power Snatch + Power Clean
Row + Power Snatch + Run + Power Clean

Saturday: Ring Muscle-Up
Triplet: Ring Muscle-Ups + Burpee Box Jump Overs
Sunday

7:00 AMRAP
Triplet: Deadlifts + V-Ups + Double Unders

NEW SUNDAY OPEN GYM TIMES:

– 11a

– 12p

CrossFit East River – WOD

“Tai Lung” (3 Rounds for time)

16:00 EMOM

minute 1: 50ft (15m) Dual Kettlebell or Dumbbell Front Rack Walking Lunge

minute 2: 20 V-Ups

minute 3: 20 Wall Balls

minute 4: Rest

Kettlebells: 53/35lb, 24/16kg

Dumbbells 50/35lb, 22.5/15kg

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

Score = Average Time Per Movement

Round 1 = Average Time Per Lunge Set

Round 2 = Average Time for V-Ups

Round 3 = Average Time for Wall Balls
—

Stimulus: Lower Body Muscular Endurance and Stamina

RPE: 7/10

Primary Objective: Complete each movement within 45 seconds on each working set

Secondary Objective: Keep overall RPE and effort to under 7/10 today.

[Tai Lang: Levels] (3 Rounds for time)

Level 2

16:00 EMOM

minute 1: 50ft (15m) Dual Kettlebell or Dumbbell Front Rack Walking Lunge

minute 2: 15 Alt. V-ups

minute 3: 15 Wall Balls

minute 4: Rest

Kettlebells: 35/26lb, 16/12kg

Dumbbells 35/25lb, 15/12kg

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

—-

Level 1:

16:00 EMOM

minute 1: 50ft (15m) Bodyweight Walking Lunge

minute 2: 15 Knee Tucks

minute 3: 15 Wall Balls

minute 4: Rest

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

—

Competitor / Rx+:

Day Off /Active Recovery Day

—-

Big Class Option

16:00 EMOM

minute 1: 50ft (15m) Single Kettlebell or Dumbbell Front Rack Walking Lunge

minute 2: 20 V-Ups

minute 3: 20 Wall Balls

minute 4: Rest

Kettlebell: 53/35lb, 24/16kg

Dumbbell 50/35lb, 22.5/15kg

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

—-

Travel / Hotel / Limited Equipment

16:00 EMOM

minute 1: 50ft (15m) Dual Kettlebell or Dumbbell Front Rack Walking Lunge

minute 2: 20 V-Ups

minute 3: 30 Air Squats

minute 4: Rest

Kettlebells: 53/35lb, 24/16kg

Dumbbells 50/35lb, 22.5/15kg

Accessories (10 Rounds for reps)

For Quality:

5 Sets:

20-:30 Flutter Kicks

:30-:45 Superman Angels with Shoulder Rotations

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

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Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

CrossFit East River – WOD

Warm-Up

2 Sets, For Quality

5/5 World’s Greatest Stretch

:15/:15 Active Scorpion Stretch

1 Wall Walk

3-5 Pike Push-Ups

5 Scapular Pull-Ups + 5 Kip Swings + 5 Jumping Pull-Ups

Practice Complex as 3 TnG Power Cleans + 2 Push Jerk + 1 Split Jerk

Power Clean Complex (4 Rounds for weight)

For Load:

Every 2:30 x 4 Sets

3 Power Cleans + 2 Push Jerks + 1 Split Jerks

*Unbroken Complex
—

Perform @ 60-70%

% Power Clean and Push Jerk

This complex is meant to be done unbroken as 3 touch and go cleans into 2 Push Jerks and finishing off with 1 split jerk.l The goal here is to keep the day relatively light and work more on the mechanics and form.

“Po” (Time)

5 Rounds for Time

3 Wall Facing Handstand Push-Up

6 Burpee to Target

9 Chest to Bar Pull-Ups

6 Shuttle Runs

Shuttle Run = 25ft (7.5m) out and back is 1 Rep
—

Goal: 8:00-13:00

Time Cap: 15:00

Primary Objective: Complete each round in as close to 2:00 as possible

Secondary Objective: Maintain consistency across all sets and unbroken movement patterns.

[Po: Levels] (Time)

Level 2

5 Rounds for Time

3 Wall Facing Handstand Push-Up to 2’’ Riser

6 Burpee to Target

9 Pull-Ups

6 Shuttle Runs

—-

Level 1:

5 Rounds for Time

6 Tall Kneeling Dual Dumbbell Strict Press

6 Burpees

9 Ring Rows

6 Shuttle Runs

Load: Choice

—-

Masters 55+:

5 Rounds for Time

3 Wall Facing Handstand Push-Up to 2’’ Riser

6 Burpee to Target

9 Pull-Ups

6 Shuttle Runs

—

Competitor / Rx+:

5 Rounds for Time

5 Wall Facing Handstand Push-Up

7 Burpee to Target

12 Chest to Bar Pull-Ups

7 Shuttle Runs

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

As prescribed

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)

For Quality:

5 Sets

5/5 Chest Supported Single Arm Row, Heavy

5/5 Seated Single Arm Strict Pres s

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