Uncategorized

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

Squat Progression (3 Rounds for weight)

Every 3:00 x 3 Sets

3 Front Squats @ 80-85%

Rest 30 seconds

5 Back Squats @ Same Load
—

This one is a good little mix of hitting a heavy 3 reps on Front Squats for 3 sets, but having our drop sets build speed and stamina in the squat with 5 Back Squats at a similar load. As an example if you have a 225lb Front Squat, we will perform the 3 reps @ 180-190 lb, rest 30 seconds then perform 5 Back Squats at 180-190 lbs.

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:

10:00 EMOM

minute 1: 30 second Weighted Sorenson Hold

minute 2: 8 Dual Dumbbell Seated Arnold Press , Heavy

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Announcements

👻 🎃 CFER Halloween Shirts – Order form

Link: https://forms.gle/hZaigH37RmWeAZcf6

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

Monday:
Couplet: Run + Deadlifts

Tuesday: Hang Squat Snatch 3 Rep
Couplet: Overhead Squat + Lateral Burpees

Wednesday
Bar Muscle-Up + Legless Rope Climbs
Bar Muscle-Ups, Single Dumbbell Step-Overs + Legless Rope Climbs + Handstand Push-Ups

Thursday
Triplet: Row + Wall Balls + Double Unders

Friday
Clean and Jerk EMOM
Front Squat + Back Squat

Saturday: Class Comp

Sunday
5×5 Bench Press + Rotational Medball Chest Pass Slam
4 Sets x 1:45-2:15 on / 1:00 Off
Echo + Deficit Push-Ups + Renegade Row + Devils Press

🍻 Saturday TEAM Workout AND Social!!

– Longer class 1.5 hrs – 2 part WOD

– Social Next Door: The Cabinet

-They will have cocktails and food for purchase.

CrossFit East River – WOD

We Fight Together (AMRAP – Reps)

5 ROUNDS FOR PTS – Partner WOD

m1: Row Cals

m2: DB Snatches (50/35)

m3: Box Jumps

m4: Burpee Pull-ups / Burpee to Target

m5: 200m Run

m6: Rest

Score is cumulative reps/points.
Suggested Targets

Row Cals.: 9-18 cals

DB Snatches: 10-20 reps

Box Jumps: 12-20

Burpee Pull-ups: 5-10

200m Run: back in 1 minute

BB Complex Total (Weight)

For load: in 10 mins.

2 Deadlifts

1 Hang Clean

1 Shoulder to Overhead

*Athletes cannot reset their grip between Deadlifts.

*Athletes can Power Clean or Squat Clean.

* Athletes can do any style of jerk but must come to a controlled, complete, and still overhead position.
One team member lifts at a time.

The score is SUM Total of all athlete’s best lift.

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Announcements

👻 🎃 CFER Halloween Shirts – Order form

Link: https://forms.gle/hZaigH37RmWeAZcf6

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

Monday:
Couplet: Run + Deadlifts

Tuesday: Hang Squat Snatch 3 Rep
Couplet: Overhead Squat + Lateral Burpees

Wednesday
Bar Muscle-Up + Legless Rope Climbs
Bar Muscle-Ups, Single Dumbbell Step-Overs + Legless Rope Climbs + Handstand Push-Ups

Thursday
Triplet: Row + Wall Balls + Double Unders

Friday
Clean and Jerk EMOM
Front Squat + Back Squat

Saturday: Class Comp

Sunday
5×5 Bench Press + Rotational Medball Chest Pass Slam
4 Sets x 1:45-2:15 on / 1:00 Off
Echo + Deficit Push-Ups + Renegade Row + Devils Press

🍻 Saturday TEAM Workout AND Social!!

– Longer class 1.5 hrs – 2 part WOD

– Social Next Door: The Cabinet

-They will have cocktails and food for purchase.

CrossFit East River – WOD

Bench Press (Every 3:00 x 5 Sets
5 Bench Press @ 75%+
+
5 Explosive push-ups / knees)

Looking to start @ 75% and build to 85% at the top end for our Bench Press today. Do these back to back as a superset. The focus here is to hit the Bench Press and then go right into the explosive movement.

“Hadouken” (Time)

4 Sets, For Time

30 Mtn. Climbers

5 Dumbbell Deficit Push-Ups

10 Plank Rows

5 Devils Press

– Rest 1:00 b/t sets –

Load: 50/35lb, 22.5/15kg
—

Goal: Complete each set in 1:45-2:15/ set

Start the Mtn. Climbers at a strong pace, but not all out intensity. We will then look to tackle the Dumbbell Complex in an unbroken sets that will challenge the body and you grit to hang onto those Dumbbells when we hit the 5 Devils Press. The goal here is to maintain consistency and complete each round in a similar time frame.

[Hadouken: Levels] (Time)

Level 2

Load: 35/25lb, 15/12kg

—-

Level 1:

4 Sets, For Time

30 Mtn. Climbers

5 Elevated Push-Ups

10 Plank Rows

5 Devils Press

– Rest 1:00 b/t sets –

Load: 25/15lb, 12/7kg

—-

Competitor / Rx+:

Full Rest Day

—-

Travel / Hotel / Limited Equipment:

4 Sets, For Time

30 Mtn. Climbers

5 Dumbbell Deficit Push-Ups

10 Plank Rows

5 Devils Press

– Rest 1:00 b/t sets –

Load: 50/35lb, 22.5/15kg

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

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Announcements

👻 🎃 CFER Halloween Shirts – Order form

https://forms.gle/hZaigH37RmWeAZcf6

CrossFit East River – WOD

Warm-Up

2 Sets, For Quality

30 seconds @ Each Station 10-15 sec Rotation

– Row

– World’s Greatest Stretch

– Inchworm Push-Ups

– Alternating Goblet Cossack Squats

– Jump Rope

“Bison’s Blast” (2 Rounds for time)

For Time:

Every 15:00 x 2 Sets

36-24-12

Calorie Row*

Wall Balls

72-48-24 Double Unders

*Female Row Calories 27/18/9

Wallball: 20/14lb, 9/6kg
Goal: 8:00-10:00 / set

Score: Total Working Time

Here we are looking to push the first round hard enough where we question our ability to repeat that level of intensity/time on the second set. I want you to play with the fire a bit here. The only place to recover our breathing here today should be on the double unders as we are prioritizing intensity on the rower and wall ball here. Look to complete each set of wall balls in 3 sets or less

[Bison’s Blast: Levels] (2 Rounds for time)

Level 2

For Time:

Every 15:00 x 2 Sets

30-20-10

Calorie Row*

Wall Balls

60-40-20 Double Unders

*Female Row Calorie 24-16-8

Wallball: 20/14lb, 9/6kg

—-

Level 1:

For Time:

Every 15:00 x 2 Sets

24-16-8

Calorie Row*

Wall Balls

72-48-24 Singles

*Female Row Calorie 18-12-6

Wallball: 14/10lb, 6/4kg

—-

Masters 55+:

For Time:

Every 15:00 x 2 Sets

30-20-10

Calorie Row*

Wall Balls

60-40-20 Double Unders

*Female Row Calorie 24-16-8

Wallball: 14/10lb, 6/4kg

—

Competitor / Rx+:

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

—-

Big Class Option

2 Sets, For Max Reps

2:00 Max Cal Row

2:00 Max Wall Balls

1:00 Max Double Unders

-1:00 Rest-

1:30 Max Cal Row

1:30 Max Wall Balls

:45 Max Double Unders

-:45 second Rest-

1:00 Max Cal Row

1:00 Max Wall Balls

:30 Max Double Unders

Rest 3:30

Start Each Group on a 2:00 Delay, Can Run 3 Groups Here

Otherwise for the Regular Option Start on 2:00 Delay for Each Group and can run 2 Groups

—-

Travel / Hotel / Limited Equipment

For Time:

Every 15:00 x 2 Sets

400-300-200m Run

24-18-12 Dumbbell Thrusters

72-48-24 Double Unders

Dumbbells 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)

For Quality:

12:00 EMOM

Minute 1 – 30 second Goblet Loaded Wall Sit

Minute 2 – 6/6 Kettlebell on Foot Leg Extension s Smooth Tempo, Moderate Load
—

The non working leg on the leg extensions will hold lockout at the knee, with the leg straight and a full contraction of the quads.

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Announcements

👻 🎃 CFER Halloween Shirts – Order form

Link: https://forms.gle/hZaigH37RmWeAZcf6

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

Monday:
Couplet: Run + Deadlifts

Tuesday: Hang Squat Snatch 3 Rep
Couplet: Overhead Squat + Lateral Burpees

Wednesday
Bar Muscle-Up + Legless Rope Climbs
Bar Muscle-Ups, Single Dumbbell Step-Overs + Legless Rope Climbs + Handstand Push-Ups

Thursday
Triplet: Row + Wall Balls + Double Unders

Friday
Clean and Jerk EMOM
Front Squat + Back Squat

Saturday: Class Comp

Sunday
5×5 Bench Press + Rotational Medball Chest Pass Slam
4 Sets x 1:45-2:15 on / 1:00 Off
Echo + Deficit Push-Ups + Renegade Row + Devils Press

CrossFit East River – WOD

“Shoryuken” (Time)

For Time:

5 Sets

5 Bar Muscle-Ups

15 Single Dumbbell Step Overs

1 Legless Rope Climb

9 Handstand Push-Ups

Dumbbell: 50/35lb, 22.5/15kg

Box: 24/20”
—

Goal: 11:00-15:00

Time Cap: 20 minutes

The focus here is on gymnastics density. We will have the opportunity to play with some Legless Rope Climbs as well as Bar Muscle-Ups today. We also have Handstand Push-Ups in as another high skill gymnastics exercise for the day, but the priority and emphasis will be on the Legless and Bar Muscle-Up, as the interference between the two and the density between will create some challenge and fatigue. Work to stay steady on the Bar Muscle-Ups, then quickly work through the Dumbbell Step-Overs and pull-ups. After that we should be able to hit the Handstand Push-Ups in 2 sets or less before making our way back to the rig for the next round of Bar Muscle Ups. Try to keep as close to 2 minutes per round here, with consistent transition times to keep this workout moving today.

[Shoryuken: Levels] (Time)

Level 2

For Time:

5 Sets

10 Pull-Ups

15 Single Dumbbell Step Overs

5 Strict Pull-ups

5 Handstand Push-Ups

Dumbbell: 35/25lb, 15/12kg

Box: 24/20”

Rope Climb : 15ft Target

—-

Level 1:

For Time:

5 Sets

10 Banded Strict Pull-Ups

15 Alternating Box Step-Ups

2 Pull to Stands

5 Box Piked Handstand Push-Ups

Box: 24/20”

—-

—

Competitor / Rx+:

For Time:

5 Sets

6 Bar Muscle-Ups

15 Single Dumbbell Step Overs

2/1 Legless Rope Climb

9 Strict Handstand Push-Ups

Dumbbell: 70/50lb, 32/22.5kg

Box: 24/20”

Rope Climb : 15ft Target

—-

Big Class Option

As prescribed, but can sub 5 Strict Pull-Ups for 1 Legless Rope Climb

—-

Travel / Hotel / Limited Equipment

For Time:

5 Sets

5 Burpee Pull-Ups

15 Single Dumbbell Step Overs

5 Strict Pull-Ups

9 Handstand Push-Ups

Dumbbell: 50/35lb, 22.5/15kg

Box or Bench 24/20”

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:

6 Rounds (12:00 Clock)

:40 On/:20 Off

Station 1 – Strict Toes to Bar

Station 2 – Supine Chinese Plank Marching

Keep the toes to bar quality and strict, you do not need to go unbroken in any working window.

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Announcements

👻 🎃 CFER Halloween Shirts – Order form

https://forms.gle/hZaigH37RmWeAZcf6

CrossFit East River – WOD

Warm-up

“Body Flow”

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

Specific Warm-Up

3 Sets, With Empty Barbell

Hang Muscle Snatch

Snatch Grip Push-Press

Overhead Squat

High Hang Squat Snatch

Hang Squat Snatch

Then load to starting loads on the barbell

Hang Snatch (Every 2:30 x 5 Sets
3 Hang Snatch @ 75%+ of 1RM Snatch
Build to a heavy 3 @ around 8 RPE on the Day)

—

This format dictates that we are starting at 75% and increasing loads on each set.

“Sonic Boom” (AMRAP – Rounds and Reps)

7:00 AMRAP

1-2-3-4-5..

Overhead Squat

Lateral Burpees over the Bar

Barbell: 135/95lb, 61/43kg
—

Goal: Get through 8+ Rounds (8+8) = 36 Reps of Each

This one is fast and we will move quickly up the ladder. The goal is to hit each set of overhead squats with a squat snatch to start, then into the overhead squat reps to finish each set. We are looking for quick transitions and unbroken sets of overhead squats with rhythmic burpees to keep breath and transitions to a minimum here.

[Sonic Boom: Levels] (AMRAP – Rounds and Reps)

—

Level 2

Barbell: 95/65lb, 43/30kg

—-

Level 1:

Barbell: 75/55lb, 34/25kg

—-

Masters 55+:

Overhead Lunges for Overhead Squats

Barbell: 75/55lb, 34/25kg

—

Competitor / Rx+:

Barbell: 185/125lb, 84/57kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

As prescribed , Can Sub Dumbbell

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 Childs Pose

Optional Accessories (Checkmark)

For Quality:

4 Sets

5/5 Paloff Press w/ Rotation

5/5 Parallel Medicine Ball Rotational Throw

5/5 Single Leg Rotational Broad Jump

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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Announcements

👻 🎃 CFER Halloween Shirts – Order form

https://forms.gle/hZaigH37RmWeAZcf6

CrossFit East River – WOD

Warm-Up

400m run

–

: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

–

2 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Romanian Deadlifts

Deadlift (Every 2:30 x 4 Sets
Set 1: 4 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 2 Reps @ 85%)

—

We are looking to progress weights today for 2 reps @ 85%. The focus here will be the first initial set-up and breaking tension off the floor. The rest between sets will be around that 2 minute mark to allow recovery and enough time to hit each set well. Scaling today will consist of the hex bar deadlift, sumo deadlift, or block deadlift.

“Flash Kick” (Time)

For Time:

400m Run

5 Deadlifts

400m Run

10 Deadlifts

400m Run

15 Deadlifts

400m Run

20 Deadlifts

Barbell: 225/155lbs (102/70.5kg)
—

Goal: 9:00-13:00

Time Cap: 15:00

Push the pace. Pure and simple. The legs are going to get heavy as we go and we’re going to have to fight to keep the run paces hard and deadlifts unbroken in the back half of this workout.

[Flash Kick: Levels] (Time)

Level 2

185/125lbs 84/57kg

—-

Level 1:

95/65lb, 43/30kg

—-

Masters 55+:

135/95lb, 61/43kg

—

Competitor / Rx+:

Barbell: 255/185lb, 115/84kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

Dumbbell Deadlifts @ 2×85/60lb, 39/27kg

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:

16:00 EMOM

Minute 1 – 14 Alternating Rotational Slam Ball

Minute 2 – 4/4 90 Degree Box Jump

Minute 3 – :30/:30 Side Plank

Minute 4- Rest

Perform all movements at a moderate weight/height across.

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CrossFit East River – WOD

Warm-Up

2 Sets Through

20 seconds on /10 seconds off

– Banded Passovers

– Banded Pull Aparts

– Scapular Pull-Ups

– Single Arm Ring Rows / Each Arm

– Plank Shoulder Taps

Then go through progressions for Strict Ring Muscle-Ups

Strict Ring Muscle-Up Rows

Eccentric Strict Ring Muscle-Ups

Toenail Spot Ring Muscle-Ups

Gymnastics: Seated Strict Ring Muscle-Ups (10 Rounds for reps)

Every 90 seconds x 10 Sets

2-3 Seated Strict Ring Muscle-Ups

* Scaled Seated Strict Ring Muscle-Up
—

Can scale to progressions for the Strict Ring Muscle-Up

3-5 False Grip Ring Row to Chest

Eccentric Ring Muscle-Ups

Toenail Spot Ring Muscle-Up

“Strictly Platonic” (AMRAP – Rounds and Reps)

10:00 AMRAP, For Quality

15-20 seconds Ring Support Hold

10-15 Seconds Bottom of Dip Hold

8-10 Ring V-Outs
—

Goal: Complete 4 Rounds for Quality

This is all about moving with intention and developing time under tension, do not push the pace here and just focus on quality.

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

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CrossFit East River – WOD

General Warm-Up

2 x Through Rotation

20 seconds on / 10 seconds off

– PVC Pipe Pass Throughs

– PVC Pipe Around the Worlds

– Standing PVC Pipe Prayer Stretch

– Bootstrap Squats

– Hollow Hold

– Alternating Scorpions

Then..

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 Warm-Up and Primer

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Overhead Squat

3 Hang Squat Snatch

3 Overhead Squat

—

Add Loads, light

—

2 Hang Muscle Snatch

2 Hang Power Snatch

2 Overhead Squat

2 Hang Squat Snatch

2 Overhead Squat

—

Add Loads, Working loads

—

5 Abmat Sit-Ups

4/3 Calorie Row

Power Snatch

Squat Snatch

2 Overhead Squats

1 Wall Walk

“Get the Ball Rolling” (Time)

For Time

5 Rounds, In Teams of 3 as Waterfall Start

30 Abmat Sit-Ups

15/12 Calorie Row

10 Overhead Squats

3 Wall Walks

Barbell 95/65lb, 43/30kg
—

Goal: 15:00-22:00 minutes

Time Cap: 25:00

Primary Objective: Complete each round of the workout in close to 3 minutes

Secondary Objective: Unbroken Movements

[Get the Ball Rolling: Levels] (Time)

Level 2

For Time

5 Rounds, In Teams of 3 as Waterfall Start

30 Abmat Sit-Ups

15/12 Calorie Row

10 Overhead Squats

2 Wall Walks

Barbell 75/55lb, 34/25kg

—-

Level 1:

For Time

5 Rounds, In Teams of 3 as Waterfall Start

25 Abmat Sit-Ups

12/9 Calorie Row

10 Goblet Squats

2 Wall Walks to 20’’ off the Wall

Kettlebell: 44/26lb, 20/12kg

—-

Masters 55+:

For Time

5 Rounds, In Teams of 3 as Waterfall Start

30 Abmat Sit-Ups

15/12 Calorie Row

10 Overhead Squats

2 Wall Walks

Barbell 75/55lb, 34/25kg

—

Competitor / Rx+:

For Time

5 Rounds, In Teams of 3 as Waterfall Start

24 Abmat Sit-Ups

18/15 Calorie Row

12 Overhead Squats

4 Wall Walks

Barbell 135/95lb, 61/43kg

—-

Big Class Option

As prescribed, Can sub any machine for row

15/12 Cal Ski or Bike Erg

13/10 Cal Echo Bike

—-

Travel / Hotel / Limited Equipment: Solo

For Time

5 Rounds, In Teams of 3 as Waterfall Start

30 Abmat Sit-Ups

200m Run

10 Goblet Squats

3 Wall Walks

Kettlebell 53/35lb, 24/16kg

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)

3-4 Sets, For Quality

:30/:30 second Paloff Press Static Hold

100/100ft (30/30m) Suitcase Carry , For Load

1:00 Weighted Plank Hold

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Announcements

👻 🎃 CFER Halloween Shirts – Order form

https://forms.gle/hZaigH37RmWeAZcf6

Monday: Clean + Push Jerk Complex

Couplet: Barbell Conditioning Ladder

Clean and Jerk + Bar Facing Burpees

Tuesday: Back Squat

Triplet: KB Front Rack Reverse Lunge + Toe to Bar + Double Under

Wednesday:

Run, Row + Russian Swings, Row

Thursday: Strict Press + Push Press

Push-Ups + Turkish Get-Ups + Sandbag Holds

Friday:

Triplet: Alternating Dumbbell Snatch + PVC Pipe Jump Overs + Chest to Bar

Saturday

3 Person Team Waterfall : Abmat Sit-Ups + Row + Overhead Squats + Wall Walks

Sunday

Seated Strict Ring Muscle-Ups

Skill / Strength Portion + Accessories are the workout today

CrossFit East River – WOD

“Glitch” (Time)

For Time

6 Sets, Each For Time

8 Alternating Dumbbell Snatch

10 High Box Jumps

12 Chest to Bar Pull-Ups

– Rest 1:00 b/t sets –

*Alternate Directions Each Round

30’’/24’’

Dumbbell: 70/50lb, 32/22.5kg
—

Goal: 1:00-1:30 Sets / 11:00-15:00

Time Cap: 20:00

Score: Time

Primary Objective: Aggressive on the Dumbbell

[Glitch: Levels] (Time)

Level 2

For Time

6 Sets, Each For Time

8 Alternating Dumbbell Snatch

10 High Box Jumps

12 Pull-Ups

– Rest 1:00 b/t sets –

*Alternate Directions Each Round

24/20’’

Dumbbell: 50/35lb, 22.5/15kg

—-

Level 1:

For Time

6 Sets, Each For Time

8 Alternating Dumbbell Snatch

10 Box Jumps

12 Ring Rows

– Rest 1:00 b/t sets –

*Alternate Directions Each Round

Dumbbell: 35/25lb, 15/12kg

—-

Masters 55+:

For Time

6 Sets, Each For Time

8 Alternating Dumbbell Snatch

10 High Box Jumps

12 Pull-Ups

– Rest 1:00 b/t sets –

*Alternate Directions Each Round

20’’

Dumbbell: 35/25lb, 15/12kg

—

Competitor / Rx+:

For Time

6 Sets, Each For Time

8 Alternating Dumbbell Snatch

10 High Box Jumps

12 Chest to Bar Pull-Ups

– Rest 1:00 b/t sets –

*Alternate Directions Each Round

30’’/24’’

Dumbbell: 85/60lb, 40/28kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

Sub any machine or run for Row. Use 1:00 as the target

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 : Bodybuilding  (Checkmark)

4 Sets, For Quality

10-12 Chest Supported Dumbbell Rows

10-12 Dual Dumbbell Bicep Curls

12-15 Banded Face Pulls

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

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