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Announcements

👻 🎃 CFER Halloween Shirts – Order form

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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

Strict Press + Push Press (Every 2:30 x 4 Sets
3 Strict Press + 5 Push Press)

Starting @ 70% of Strict Press

This is to be done as unbroken complex, building loads with the goal of building to around 80% of 1RM Strict Press

“Shadows and Whispers” (16 Rounds for weight)

12:00 EMOM

minute 1: 20/15 Push-Ups

minute 2: 1/1 Turkish Get-Ups

minute 3: -Max DBL KB FR Hold

minute 4: Rest

Loads: Choice on Kettlebell and Sandbag

[Shadows and Whispers] (4 Rounds for weight)

Level 2

12:00 EMOM

minute 1: 15/10 Push-Ups

minute 2: 1/1 Turkish Get-Ups

minute 3: Max DBL KB FR Hold

minute 4: Rest

Loads: Choice on Kettlebell and Sandbag

—-

Level 1:

minute 1: 20/15 Band Assisted Push-Ups

minute 2: 1/1 Turkish Get-Ups

minute 3: – Max DBL KB FR Hold

minute 4: Rest

Loads: Choice on Kettlebells

—-

Masters 55+:

12:00 EMOM

minute 1: 15/10 Push-Ups

minute 2: 1/1 Turkish Get-Ups

minute 3: – Max DBL KB FR Hold

minute 4: Rest

Loads: Choice on Kettlebell and Sandbag

—

Competitor / Rx+:

Active Recovery Day Options

—-

Big Class Option

As prescribed, Can use KB Front Rack Hold

—-

Travel / Hotel / Limited Equipment

12:00 EMOM

minute 1: 20/15 Push-Ups

minute 2: 1/1 Turkish Get-Ups

minute 3: -Weighted Wall Sit

minute 4: Rest

Loads: Choice on Loads

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:

5 Sets

:15 Parallette L-Sit

5/5 Single Leg Hip Thrusts , Heavy Load

-rest :30 b/t sets-

Place a dumbbell or sandbag on your lap for the hip thrusts. The L-Sit must be unbroken, you may bend the legs halfway if needed (or in your later sets).

Read More

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

About

On September 11, 2001, terrorists linked to the Islamic extremist group al Qaeda—hijacked four commercial passenger airplanes and carried out attacks against targets in the United States. Two of the planes were flown into the World Trade Center here in New York City. Within a few hours, both of the twin towers collapsed, demolishing a large section of lower Manhattan. A third plane hit the Pentagon in Arlington, Virginia, just outside Washington, D.C. The passengers and crew of the fourth plane fought back, and the plane was downed in a field near Shanksville, Pennsylvania.

Almost 3,000 people were killed in the 9/11 terrorist attacks. The shocking events of September 11 were televised globally and we will never forget our losses or our heroes.

A 9/11 Tribute (AMRAP – Reps)

Buy In:

2001 Row (cap at 9m)

9 RFT:

11 Burpee Box Jumps

11 Wall Ball Shots (20/24)

Athletes can share box YGIG to save space.

Cap: 30 minutes

Optional Accessories (Checkmark)

3 Sets, For Quality

10/10 Banded Terminal Knee Extensions

100ft (30m) Reverse Sled Drag

:30-:40 seconds Sorenson Hold

Read More

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

Back Squat (For Load:
Every 3:00 x 4 Sets
5 Back Squats @ 75-80%
Rest 15-30 seconds
4-6 Speed Goblet Squats

Record Top Set)

—

This format dictates that we will be choosing a load in the 75-80% range and then performing 5 Back Squats, resting 15-30 seconds before performing 4-6 Goblet Squats at a more rapid ascent. The goal here is contrasting methods to produce more power and driving force out of the bottom of a squat.

“Smoked” (AMRAP – Rounds and Reps)

14:00 AMRAP

7/7 Single Arm Kettlebell Swings

14 Toes to Bar

28 Double Undders

Kettlebell Load: 53/35lb, 24/16kg
—

Goal: 4-6 Rounds

Score: Rounds & Reps

RPE: 7/10

Primary Objective: Complete most total rounds

Secondary Objective: Toes to Bar in 3 Sets or Less on Each Round

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

Level 2

14:00 AMRAP

7/7 Single Kettlebell Swings

14 Alt Toe to Bar

28 Double Unders

Kettlebell Load: 44/26lb, 20/12kg

—-

Level 1:

14:00 AMRAP

7/7 SA KB Swings

14 Strict Knee Raises

56 Single Unders

Kettlebell Load: 35/18lb, 16/8kg

—-

Masters 55+:

14:00 AMRAP

7/7 SA KB Swings

10 Toe to bar

28 Double Unders

Kettlebell Load: 35/18lb, 16/8kg

—

Competitor / Rx+:

14:00 AMRAP

7/7 SA KB Swings

14 Toes to Bar

28 Double Unders

Kettlebell Load: 70/53lb, 32/24kg

—-

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:

10:00 EMOM

Minute 1 – 6/6 Single Leg Crossbody Romanian Deadlift

Minute 2 – 12 Tall Kneeling Straight Arm Banded Lat Pull-Downs

Read More

CrossFit East River – WOD

Warm-Up

Part A) 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 Warm-Up

Part B) Barbell Warm-Up

Then Pull-Out a Barbell

2 Sets

6 Romanian Deadlifts

6 Hang Muscle Cleans

6 Strict Press

3 Tall Power Cleans

3 Push Jerk

*Perform with Empty Barbell

Specific Barbell Primer

Part C) Specific Barbell Primer

2-3 Cycles, Cueing Positions

Clean Lift Off

Segmented Clean Pull

Hang Power Clean

Slow Power Clean

Push Jerk w/ Pause in the Catch

*Perform with light loads on barbell

Clean and Jerk (Every 2:00 x 5 Sets
Segmented Clean Pull + Hang Power Clean
Rest 10 seconds
Power Clean + Push Jerk

% Starting @ 60-65% of 1RM and Building to Heavy for the Day)

—

We will perform the Segmented Clean Pull + Hang Power Clean then drop the bar, rest for 10 seconds to prepare for a full Power Clean and Push Jerk. The focus today will be pulling off the floor with consistency while staying tight through the middle and then a firm punch into the catch position on the Push Jerk. We are looking for a strong lockout over midline.

“Rocky Road” (5 Rounds for reps)

5 Sets, For Max Reps

1:00 AMRAP

*Clean and Jerks

-Max Bar Facing Burpees

– 1:00 Rest b/t Sets –

Set 1: 10 Reps @ 135/95lb, 61/43kg

Set 2: 8 Reps @ 155/105lb, 70/48kg

Set 3: 6 Reps @ 185/125lb, 84/57kg

Set 4: 4 Reps @ 205/145lb, 93/68kg

Set 5: 2 Reps @ 225/155lb, 102/70kg
—

Goal: Complete each working set on the barbell before the 40 second mark

Primary Objective: Stay consistent on the barbell with cycling reps moving from about 1 every 3 seconds to 1 every 15-20 seconds on the final barbell.

Secondary Objective: Complete 6+ Bar Facing Burpees Each Set

[Rocky Road: Levels] (5 Rounds for reps)

Level 2

Set 1: 10 Reps @ 95/65lb, 43/30kg

Set 2: 8 Reps @ 115/75lb, 52/34kg

Set 3: 6 Reps @ 135/95lb, 61/43kg

Set 4: 4 Reps @ 155/105lb, 70/48kg

Set 5: 2 Reps @ 185/125lb, 84/57kg

—-

Level 1:

5 Sets, For Max Reps

1:00 AMRAP

8 Hang Power Clean and Push Jerk

-Max Lateral Burpee Bar Step-Overs

– 1:00 Rest b/t Sets –

Load: 75/55lb, 34/25kg

—-

Masters 55+:

Set 1: 10 Reps @ 75/55lb, 34/25kg

Set 2: 8 Reps @ 95/65lb, 43/30kg

Set 3: 6 Reps @ 115/75lb, 52/34kg

Set 4: 4 Reps @ 135/95lb, 61/43kg

Set 5: 2 Reps @ 155/105lb, 70/48kg

—

Competitor / Rx+:

Set 1: 10 Reps @ 155/105lb, 70/48kg

Set 2: 8 Reps @ 185/125lb, 84/57kg

Set 3: 6 Reps @ 205/145lb, 93/68kg

Set 4: 4 Reps @ 225/155lb, 102/70kg

Set 5: 2 Reps @ 245/165lb, 111/75kg

—-

Big Class Option

Start athletes on opposite minutes in order to reduce space for burpees and/or move to lateral burpees over the barbell

—-

Travel / Hotel / Limited Equipment

5 Sets, For Max Reps

1:00 AMRAP

8 Dual Dumbbell Power Clean and Push Jerk

-Max Burpees

– 1:00 Rest b/t Sets –

Load: 50/35lb, 22.5/15kg

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.

Read More

CrossFit East River – WOD

Warm-Up

3 Sets, For Quality

30 seconds Jump Rope Practice

8 Romanian Deadlifts

8 Barbell Strict Press

8 Scapular Pull-Ups

8 Ring Rows

12 Barbell Hip Thrust

Bradshaw (Time)

10 Rounds for Time

3 Handstand Push-Ups

6 Deadlift (225/155 lb)

12 Pull-Ups

24 Double-Unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
102/70kg

—

Goal: 15:00-20:00

Time Cap: 25:00

Primary Objective: Complete each round of Handstand Push-Ups and Deadlifts unbroken

Secondary Objective: Keep each round to sub 2:00 minutes per round

[Bradshaw: Levels] (Time)

Level 2

10 Rounds for Time:

3 Handstand Push-Ups 2’’ Riser

6 Deadlifts

9 Pull-Ups

24 Double Unders

Barbell: 185/125lb, 84/57kg

—-

Level 1:

10 Rounds for Time:

4 Dumbbell Push Press

6 Deadlifts

12 Ring Rows

48 Single Unders

Barbell: 95/65lb, 43/30kg

Dumbbells: 2x 30/20lb, 14/9kg

—-

Masters 55+:

10 Rounds for Time:

3 Handstand Push-Ups 2’’ Riser

6 Deadlifts

9 Pull-Ups

24 Double Unders

Barbell: 155/105lb, 70/48kg

—

Competitor / Rx+:

Off Day

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment: Solo

10 Rounds for Time:

3 Handstand Push-Ups

9 Dual Dumbbell Deadlifts

12 Pull-Ups

24 Double Unders

Dumbbells: 2×70/50lb, 32/22.5kg

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

12-16 Gorilla Rows

6/6 Rear Foot Elevated Single Leg Deadlift, Moderate

Read More

Announcements

Monday: “The Chief”
Cleans + Push-ups + Air Squats

Tuesday
Wall Balls + Ring Muscle-Ups + Running

Wednesday
Power Clean + Box Jump + Deadlift + Row

Thursday
Handstand Walk + Abmat Sit-Ups + Strict Pull-Ups + V-Ups

Friday:Bench Press 4
Couplet: Row + Devils Press

Saturday
Front Squat + Run + Back Squat + Run + Medball Cleans

Sunday
Hero WOD “Bradshaw”
For Time: 15:00-20:00

CrossFit East River – WOD

“Squat Therapy” (Time)

For Time, Complete with a Partner

30 Front Squats

600m Run

60 Back Squats

600m Run

90 Medball Cleans

Barbell Load: 185/125lb, 84/57kg

Medball : 20/14lb, 9/6kg
—

Goal: Complete the workout in 20:00-25:00 minutes

Time Cap: 30:00

Primary Objective: Complete each round of the Squatting movement in equal proportions with your partner in sets of 5+ for each movement. We should see sets of 5 for the Front Squat, 10 for Back Squat and 15 or so for medball cleans.

[Squat Therapy: Levels] (Time)

Level 2

For Time, Complete with a Partner

30 Front Squats

400m Run

60 Back Squats

400m Run

90 Medball Cleans

Barbell Load: 135/95lb, 61/43kg

Medball : 20/14lb, 9/6kg

—-

Level 1:

30 Back Squats

400m Run

60 Goblet Squats

400m Run

90 Air Squats

Barbell Load: 95/65lb, 43/30kg (From the Rack

Kettlebell : 44/26lb, 20/12kg

—-

Masters 55+:

For Time, Complete with a Partner

30 Front Squats

600m Run

60 Back Squats

600m Run

90 Medball Cleans

Barbell Load: 95/65lb, 43/30kg

Medball : 20/14lb, 9/6kg

—

Competitor / Rx+:

Barbell Load: 205/145lb, 93/68kg

Medball : 30/20lb, 14/9kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment: Solo

20 Dumbbell Front Squats

600m Run

40 Goblet Squats

600m Run

100 Air Squats

Loads: Choice

Mobility (Checkmark)

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)

5 Sets, For Quality:

10-15 GHD Sit-Ups

:30 seconds GHD Hip Extensions w/ Rotation

Read More

CrossFit East River – WOD

Warm-Up

2-3 Sets, For Quality

1:00 Row (:30 ez/:20 mod/:10 hard)

6/6 Dumbbell Windmills

4/4 Single Arm Dumbbell Push-Up Renegade Row

2/2 Single Arm Devils Press

10-15 Glute Bridge Banded Pull-Aparts

Bench Press (Bench Press
Every 3:00 x 4 Sets
3 Reps @ 80%
Rest 30 seconds
5 Reps @ 70%)

—

% based on 1RM Bench Press. You will perform 3 reps at a heavy load of 80% and then drop weight down to 70% and perform a set of 5 reps. Work with a partner where you perform at 0:00 and another at 1:30 on the clock.

“King of Pride Rock” (Time)

2-2-2-3 Intervals

20/16 Calorie Row

-Max Devils Press

– Rest 1:00 b/t sets –

Continue until 40 Reps

Dumbbells: 2×50/35lbs (22.5/15kg)
—

Goal: 10:00-12:00

Score: Running Time

RPE: 9/10

Primary Objective: Threshold Row Efforts

Secondary Objective: Dig In on Devils Press.

[King of Pride Rock: Levels] (Time)

Level 2

2-2-2-3 Intervals

18/15 Calorie Row

-Max Devils Press

– Rest 1:00 b/t sets –

Continue until 40 Reps

Dumbbells: 2×35/25lb, 15/12kg

—-

Level 1:

2-2-2-3 Intervals

15/12 Calorie Row

-Max Single Arm Devils Press

– Rest 1:00 b/t sets –

Continue until 40 Reps

Dumbbells: 1×30/20lb, 14/9kg

—-

Masters 55+:

2-2-2-3 Intervals

15/12 Calorie Row

-Max Single Arm Devils Press

– Rest 1:00 b/t sets –

Continue until 40 Reps

Dumbbells: 35/25lb, 15/12kg

—

Competitor / Rx+:

2-2-2-3 Intervals

20/16 Calorie Row

-Max Devils Press

– Rest 1:00 b/t sets –

Continue until 55 Reps

Dumbbells: 2×50/35lbs (22.5/15kg)

—-

Big Class Option

12:00 EMOM

Min 1: Max Calorie Row

Min 2: Max Devils Press

Min 3: REST

Dumbbells: 2×50/35lbs (22.5/15kg)

—-

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  (Checkmark)

3-4 Sets, For Quality

10 Glute Bridge Dumbbell Pull-Overs

10/10 Single Arm Dumbbell Tricep Kick Backs

Read More

CrossFit East River – WOD

Warm-Up

4 Sets, Through

:20 seconds on, :10 seconds off

– Walking Inchworm to Hollow Body

– Hollow Rocks

– Wall Walk to Handstand Hold

– Scapular Pull-Ups

“Hakuna Matata” (3 Rounds for time)

For Time:

Every 8:00 x 3 Sets

60ft (18m) Handstand Walk

30 Abmat Sit-Ups

15 Strict Pull-Ups

40ft (9m) Handstand Walk

20 V-Ups

10 Strict Pull-Ups
—

Goal: 4:45-6:15

Score: Total Working Time

RPE: 8/10

Primary Objective: Go Big for Big Sets on Pull-Ups

Secondary Objective: Consistency on Handstand Walk

[Hakuna Matata: Levels] (3 Rounds for time)

Level 2

For Time:

Every 8:00 x 3 Sets

30ft (8m) Handstand Walk

30 Abmat Sit-Ups

10 Strict Pull-Ups

15ft (4m) Handstand Walk

20 V-Ups

5 Strict Pull-Ups

—-

Level 1:

For Time:

Every 8:00 x 3 Sets

3 Wall Walks

30 Abmat Sit-Ups

10 Strict Banded Pull-Ups

2 Wall Walks

20 V-Ups

5 Strict Banded Pull-Ups

—-

Masters 55+:

For Time:

Every 8:00 x 3 Sets

30ft (8m) Handstand Walk

30 Abmat Sit-Ups

10 Strict Pull-Ups

15ft (4m) Handstand Walk

20 V-Ups

5 Strict Pull-Ups

—

Competitor / Rx+:

Active Recovery Options

—-

Big Class Option

For Time:

Every 8:00 x 3 Sets

6 Wall Walks

30 Abmat Sit-Ups

15 Strict Pull-Ups

4 Wall Walks

20 V-Ups

10 Strict Pull-Ups

—-

Travel / Hotel / Limited Equipment

For Time:

Every 8:00 x 3 Sets

6 Wall Walks

30 Abmat Sit-Ups

15 Strict Pull-Ups

4 Wall Walks

20 V-Ups

10 Strict Pull-Ups

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

3-4 Sets, For Quality

10 Weighted Russian Twists

10/10 Three Point Dumbbell Row

10-15 second Extended GHD Supine Hold

Read More

Announcements

Monday: “The Chief”
Cleans + Push-ups + Air Squats

Tuesday
Wall Balls + Ring Muscle-Ups + Running

Wednesday
Power Clean + Box Jump + Deadlift + Row

Thursday
Handstand Walk + Abmat Sit-Ups + Strict Pull-Ups + V-Ups

Friday:Bench Press 4
Couplet: Row + Devils Press

Saturday
Front Squat + Run + Back Squat + Run + Medball Cleans

Sunday
Hero WOD “Bradshaw”
For Time: 15:00-20:00

CrossFit East River – WOD

Deadlift (Every 3:00 x 4 Sets
Set 1: 6 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 3 Reps @ 80%+
)

% of 1RM Deadlift

Record Working Weight

“Asante Sana Squash Banana” (Time)

5 Rounds For Time

4 Power Cleans

6 Box Jumps

8 Deadlift

12/9 Calorie Row

-Rest 1:00 b/t Set –

Barbell: 155/105lb, 70/48kg

Box: 30”/24”
—

Goal: 12:00-15:00

Time Cap: 17:00

Primary Objective: Row in sub 40 seconds

Secondary Objective: Unbroken Power Cleans and Deadlifts

[Asante Sana Squash Banana: Levels] (Time)

Level 2

5 Rounds For Time

4 Power Cleans

6 Box Jumps

8 Deadlifts

10/7 Calorie Row

-Rest 1:00 b/t Set –

Barbell: 115/75lb, 52/34kg

Box: 24/20’’

—-

Level 1:

5 Rounds For Time

4 Hang Power Cleans

6 Box Step-Ups

8 Deadlifts

8/6 CalorieRow

-Rest 1:00 b/t Set –

Barbell: 75/55lb, 34/25kg

Box: 24/20’’

—-

Masters 55+:

5 Rounds For Time

4 Hang Power Cleans

6 Box Jumps

8 Deadlifts

10/7 Calorie Row

-Rest 1:00 b/t Set –

Barbell: 95/65lb, 43/30kg

Box: 24/20’’

—

Competitor / Rx+:

5 Rounds For Time

4 Power Cleans

6 Box Jumps

8 Deadlifts

12/9 Calorie Row

-Rest 1:00 b/t Set –

Barbell: 185/125lb, 84/57kg

Box: 30”/24”

—-

Big Class Option

5 Rounds For Time

4 Power Cleans

6 Box Jumps

8 Deadlifts

12 Alternating Jumping Lunges

-Rest 1:00 b/t Set –

Barbell: 155/105lb, 70/48kg

Box: 30”/24”

—-

Travel / Hotel / Limited Equipment

5 Rounds For Time

4 Dumbbell Power Cleans

6 Bench Jump Overs

8 Dumbbell Deadlifts

12 Alternating Jumping Lunges

-Rest 1:00 b/t Set –

Mobility

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

12:00 EMOM

Min 1: Hang Clean High Pull , For Load

Min 2: 8 Glute Ham Raise + 8 GHD Hip Extension + 10-15 second Sorenson Hold

Min 3: :20/:20 second Pallof Press Hold

Read More

CrossFit East River – WOD

Warm-Up

400m Group Run

—

2 Sets, For Quality

30 second Tempo Air Squat (30×1)

15 second Ring Support Hold

5-10 Russian Push-Ups

5-7 Strict Pull-Ups pr 6-8 Jumping Pull-Ups

10-15 second Chin Over Bar Hold

“Circle of Life” (AMRAP – Rounds and Reps)

For Reps:

20:00 AMRAP

16 Wall Balls

4 Ring Muscle Ups

200m Run

Wallball: 20/14lbs (9/6kg) to 10ft/9ft

10m = 1 Rep
—

Goal: 7-9 Rounds

Score: Rounds & Reps

RPE: 7/10

Primary Objective: Complete most total rounds

Secondary Objective: Ring Muscle Ups Unbroken

[Circle of Life: Levels] (AMRAP – Rounds and Reps)

Level 2

For Reps:

20:00 AMRAP

16 Wall Balls

8 Feet Elevated Ring Rows

8 Ring Dips

200m Run

Wallball: 20/14lbs (9/6kg) to 10ft/9ft

—-

Level 1:

For Reps:

20:00 AMRAP

16 Wall Balls

8 Ring Rows (45 degree angle)

8 Push-Ups

200m Run

Wallball: 14/10lb, 6/4kg

—-

Masters 55+:

For Reps:

20:00 AMRAP

16 Wall Balls

8 Feet Elevated Ring Rows

8 Push-Ups

200m Run

Wallball: 14/10lb, 6/4kg

—

Competitor / Rx+:

For Reps:

20:00 AMRAP

16 Wall Balls

5 Ring Muscle Ups

200m Run

Wallball: 20/14lbs (9/6kg) to 10ft/9ft

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

For Reps:

20:00 AMRAP

12 Dumbbell Thrusters

8 Inverted Rows

8 P-Bar Dips

200m Run

Dumbbells 30/20lb, 14/9kg

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

Optional Accessories (Checkmark)

For Quality:

5 Sets

5/5 Bulgarian Split Squat 30×1

7 P-Bar Dips 20×1 or 14 Push-Ups

9/9 Single Arm Dumbbell GHD Preacher Curls

-rest as needed b/t sets-

Sub for those that

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 or matador bars, use dumbbells on boxes.

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