Today's WOD

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep:

2 Sets:

:45 Cardio Choice

10 Scap Push-Ups

10 Alternating Samson Lunges

12 Band Pull-Aparts

:30 Dead-Hang / 10 Scapular Pull-Ups

6/6 Single Arm Ring Rows

Bench Press Specific Warm-Up:

Prime pressing pattern and shoulder stability

Empty Barbell:

8 Tempo Bench Press (3-sec lower)

6 Bench Press @ normal tempo + :10 Pause Hold at Lockout on last rep

–

Then add loads

5 Bench Press @ 40–50%

5 Bench Press @ 50–55%

3 Bench Press @ 60%

Cue: Strong foot drive, upper-back tension, consistent bar path.

Bench Press (Weightlifting Variable Reps & Sets)

“Wings” (Checkmark)

Every 5:00 x 3 Sets

6 Strict Pull-Ups

12 Ring Rows

24 Dual Dumbbell Hammer Curls
– For the Strict Pull-Ups, we are looking for a challenging set. We can create challenge by adding loads to the pull-ups or moving to strict chest to bar. For scaling purposes, add band tension that allows 6 challenging reps with controlled strict form.

Other modifications today would be to move to a challenging toenail spot variation .

– For the Ring Row, lets look to create an angle that is both challenging, yet sustainable for 12 unbroken reps.

– Dumbbell Hammer Curls: Light Loads that can be done as 24 unbroken. We can sub out Banded Curls if needed and have a great 24 rep bicep burnout set here at the end of each set

Primary Objective: Perform 6 strict pull-ups as a challenging, unbroken set

Secondary Objective: Maintain unbroken ring rows and hammer curls with full control

[Wings: L2, L1, & Masters 55+] (Checkmark)

Level 2, 1, Masters 55+:

As prescribed

[Wings: Competitor & Travel] (Checkmark)

Competitor, Travel / Hotel

As prescribed

Mobility (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

For Quality

Part A)

3 Sets

:30 Wall Facing Handstand Hold

20 Banded Tricep Extensions

Part B)

2 Sets:

20 Alt Barbell Wrist Extensor Rolls

10-12 Weighted Maltese Raises

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

:15/:15 Scorpion Stretch

10/10 Single Leg Glute Bridges

10 Deep Lunge Mountain Climbers

10 Air Squats

8/8 Suitcase Deadlifts

Specific Prep

2 Sets:

50ft (15m) Farmer Carry @ building to working loads

6 Goblet Squats (2–3 sec controlled descent)

10 Wall Balls (focus on rhythm + breathing)

5 Step-Back Burpees

5 Box Step-Ups or Low Box Jumps

3–5 Burpee Box Jump Overs (practice facing standard)

“Common Ground” (Time)

Teams of 3

For Time

3 Rounds:

180m (600ft) Farmer’s Carry

120 Wall Balls

60 Burpee Box Jump Overs

Farmer’s Carry: 2 x 70/53 lb (32/24 kg)

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

Box Height: 24/20 in
Coaches note flow

Time Domain: 30-35 minutes

Time Cap: 40 minutes

Primary Objective: Maintain steady pacing across all three rounds without long stoppages

Secondary Objective: Use smart handoffs and communication to keep wall balls and burpees moving

“Common Ground” Team of 2 (Time)

For Time

3 Rounds:

150m (500 ft) Farmer’s Carry

90 Wall Balls

30 Burpee Box Jump Overs

Farmer’s Carry: 2 x 70/53 lb (32/24 kg)

Wall Ball: 20/14 lb (9/6 kg)

Box Height: 24/20 in

Done as completely combined reps as one partner working and one partner resting to allow for and easy set-up and flow

[Common Ground: L2, L1, & Masters 55+] (Time)

Level 2:

Teams of 3

For Time

3 Rounds:

150m (600ft) Farmer’s Carry

100 Wall Balls

50 Burpee Box Jump Overs

Farmer’s Carry: 2 x 53/35 lb (24/16kg)

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

Box Height: 24/20 in

Same Flow and Rules, except and athlete can flow to BBJO at 60 Wall Balls

—

Level 1:

Teams of 3

For Time

3 Rounds:

150m (600ft) Farmer’s Carry

100 Wall Balls

50 Burpee Box Step-Overs

Farmer’s Carry: 2 x 44/26 lb (20/12kg)

Wall Ball: 14/10lb

Box Height: 24/20 in

Same Flow and Rules, except and athlete can flow to BBJO at 60 Wall Balls

—

Masters 55+:

Teams of 3

For Time

3 Rounds:

150m (600ft) Farmer’s Carry

100 Wall Balls

50 Burpee Box Jump Overs

Farmer’s Carry: 2 x 53/35 lb (24/16kg)

Wall Ball: 14/10lb, 10/9ft

Box Height: 24/20 in

Same Flow and Rules, except and athlete can flow to BBJO at 60 Wall Balls

[Common Ground: Competitor & Travel] (Time)

Competitor:

Teams of 2

For Time

3 Rounds:

180m (600ft) Farmer’s Carry

120 Wall Balls

60 Burpee Box Jump Overs

Farmer’s Carry: 2 x 70/53 lb (32/24 kg)

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

Box Height: 24/20 in

All work split equally between partners

—

Travel / Hotel:

Completed as solo version

For Time

3 Rounds:

1:00 Farmer’s Hold

60 Air Squats

30 Burpee Bench Jump Overs

Farmer’s Hold: 2 x 70/50 lb (32/22.5 kg)

Box Height: 24/20 in

Mobility (Checkmark)

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)

3-4 Sets:

:30 Dual Kettlebell Front Rack Weighted Wall Sit

100ft (30m) Sled Push, For Load

1:00 Weighted Plank

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CrossFit East River – Weightlifting

Snatch (12 min to build to heavy double (~80–85%))

Clean and Jerk (E2MOM x 6 sets: 1 Clean + 2 Jerks)

Snatch Pull (E2:00 x 4 sets (8 min): 3 Snatch Pulls @ 90–100%)

E2:00 x 4 sets (8 min): 3 Snatch Pulls @ 90–100%

Behind neck Snatch Grip Press (EMOM 6 (6 min): 5 Behind-the-Neck Snatch Grip Press)

EMOM 6 (6 min): 5 Behind-the-Neck Snatch Grip Press

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

1:30 Cardio Choice

–

2 Sets: For Quality

10 Down Dog Alternating Toe Touches

:20 Extended Plank Reverse Bridge

5 Up Dog to Down Dog Pike Push-Up

5/5 Kettlebell Windmill

5/5 Single Kettlebell Front Rack Reverse Lunge

Specific Prep

2 Sets

5 Barbell Push Press

5/5 Single Arm Overhead Reverse Lunges

10 Abmat Sit-Ups

1 Wall Walk + :15 Nose to Wall Handstand Hold

–

Barbell Specific Loading before starting strength piece

5 Reps @ 50%

5 Reps @ 60%

3 Reps @ 65%

Movement Specifics Prior to Workout (Checkmark)

Wall Facing Strict Handstand Push-Ups Modifications

– Add 1 Abmat for a Riser to Reduce Range of Motion

– Move to Further Away from the Wall

– Box Piked Handstand Push-Ups ( Feet or Knees), High or Lower Box

– Down Dog Pike Push-Ups

– Tall Kneeling Dual Dumbbell Push Press

Then get to working loads and set-up lanes and stations for the Single Arm Overhead Walking Lunges

Push Press (Weightlifting Variable Reps & Sets)

Modifications:

– Adjust to Strict Press

– Move to Dual Dumbbell Push Press or Strict Press

– Or for certain overhead limitations, we can adjust to an incline bench press to start moving towards that range of motion.

“Vertical Integration” (6 Rounds for reps)

6 Sets

2:00 AMRAP

7 Wall Facing Handstand Push-Ups

25/25ft (7.5/7.5m) Single Arm Overhead Walking Lunges

– Max Abmat Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Single Arm Overhead Walking Lunges:

Choice of KB or DB: 53/35lb, 24/16kg or 50/35lb, 22.5/15kg
Score = Total Reps

*Every 5ft (1.5m) = 1 Rep

Goal: 20-30 Abmat Sit-ups / set

(1 round = 17 reps + sit-up reps)

Primary Objective: Complete the Handstand Push-Ups + Overhead Walking lunges in under 90 seconds

Secondary Objective: Unbroken Handstand Push-Ups or at minimum in 2 sets or less and 25ft (7.5m) Segments of the Overhead Walking Lunges

[Vertical Integration: L2, L1, & Masters 55+] (6 Rounds for reps)

Level 2:

6 Sets

2:00 AMRAP

5 Wall Facing Handstand Push-Ups to Abmat (2in Riser)

25/25ft (7.5/7.5m) Single Arm Overhead Walking Lunges

– Max Abmat Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Single Arm Overhead Walking Lunges:

Choice of KB or DB: 44/26lb, 20/12kg or 40/25lb, 18/12kg

—

Level 1:

6 Sets

2:00 AMRAP

5 Box Pike Handstand Push-Ups

25/25ft (7.5/7.5m) Single Arm Suitcase Walking Lunges

– Max Abmat Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Walking Lunges:

Choice of KB or DB: 35/18lb, 16/8kg or 35/25lb, 15/12kg

—

Masters 55+:

6 Sets

2:00 AMRAP

5 Wall Facing Handstand Push-Ups to Abmat (2in Riser)

25/25ft (7.5/7.5m) Single Arm Front Rack Walking Lunges

– Max Abmat Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Walking Lunge

KB: @ 35/18lb, 16/8g

[Vertical Integration: Competitor & Travel] (6 Rounds for reps)

Competitor:

6 Sets

2:00 AMRAP

7 Deficit Wall Facing Handstand Push-Ups

25/25ft (7.5/7.5m) Single Arm Overhead Walking Lunges

– Max GHD Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Deficit: 3/1.5in

Single Arm Overhead Walking Lunges:

Choice of KB or DB: 53/35lb, 24/16kg or 50/35lb, 22.5/15kg

—

Travel / Hotel:

6 Sets

2:00 AMRAP

7 Wall Facing Handstand Push-Ups

8/8 Single Arm Overhead Walking Lunges

– Max Abmat Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Single Arm Overhead Walking Lunges:

Choice of KB or DB: 53/35lb, 24/16kg or 50/35lb, 22.5/15kg

Can sub 7 Tall Kneeling Dual Dumbbell Strict Press

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

3-4 Sets

7/7 Bulgarian Split Squats (Single Dumbbell or Kettlebell)

7/7 Single Arm Kettlebell Z-Press

:15/:15 Single Arm Ring Plank

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CrossFit East River – HYROX

“Split Decision” (2 Rounds for time)

0:00 – 16:00

For Time

400m Run (Each Round)

27-21-15-9 Dual DB Box Step Overs

#50/35

16:00- 32:00

For Time

30/22 Calorie Echo Bike (Each Round)

27-21-15-9 Burpees
Score = Sum Total Time of both intervals

Primary Objective: Maintain consistent pacing between both intervals

Secondary Objective: Maintain Big Sets on Step Overs and similar paces on the run and the bike.

“Split Decision” (2 Rounds for time)

0:00 – 16:00

For Time

400m Run (Each Round)

27-21-15-9 Dual DB Box Step Overs

#50/35

16:00- 32:00

For Time

30/22 Calorie Echo Bike (Each Round)

27-21-15-9 Burpees
Score = Sum Total Time of both intervals

Primary Objective: Maintain consistent pacing between both intervals

Secondary Objective: Maintain Big Sets on Step Overs and similar paces on the run and the bike.

[Split Decision: L2, L1, & Masters 55+] (2 Rounds for time)

Level 2:

0:00 – 16:00

For Time

400m Run

24-18-12-6 Single DB Box Step Over

#50/35

16:00- 32:00

For Time

26/18 Calorie Echo Bike

24-18-12-6 Burpees

—

Level 1:

0:00 – 16:00

For Time

200m Run

22-18-12-8 Single DB Box Step Over

#35/20

16:00- 32:00

For Time

20/14 Calorie Echo Bike

20-15-10-5 Burpees

Mobility (Checkmark)

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:

10/10 Three Point Bent Over Dumbbell Row

10-12 Dual Dumbbell Zottman Curls

8/8/8 Banded Wrist Pull Aparts

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Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

3 Sets: For Quality

1:30 – 1:00 – :30 Row (increasing intensity)

8 Romanian Deadlifts

6 Tall Muscle Cleans

20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)

8 Quarter Squat Reactive Jumps

*The goal here will be to target the 1:00 Row @ Goal Pace for the Day and the :30 second Row at faster than goal pace

Coaches Notes: This would also be a great day to go over Rowing Technique and Drills as part of the Warm-Up

Specific Barbell Prep

2-3 Sets

Slow Clean Pull

Low Hang Power Clean (Pause @ Low Hang for 1-2 sec)

Power Clean (Not TnG)

–

3 Sets: Building Loads

Clean Pull

Low Hang Power Clean

Power Clean

“Under Pressure” (5 Rounds for time)

For Time:

Every 4:30 x 5 Sets

25/20 Calorie Row

Power Clean (all reps as singles)

Loading:

Set 1: 10 reps @ 60%

Set 2: 6 reps @ 70%

Set 3: 4 reps @ 80%

Set 4: 2 reps @ 90%

Set 5: 12 reps @ 50%

% Based on 1RM Power Clean
Score = Total Working Time

Goal: Row in 1:30 / Sets Sub 3:30

Score: Sum Total Interval Time

RPE: 8/10

Primary Objective: Execute technically sound singles at all loads, especially the 90% set

Secondary Objective: Maintain a consistent row pace without compromising barbell focus

[Under Pressure: L2, L1, & Masters 55+] (5 Rounds for time)

Level 2:

For Time:

Every 4:30 x 5 Sets

20/16 Calorie Row

Power Clean (all reps as singles)

Loading:

Set 1: 10 reps @ 60%

Set 2: 6 reps @ 70%

Set 3: 4 reps @ 80%

Set 4: 2 reps @ 90%

Set 5: 12 reps @ 50%

% Based on 1RM Power Clean

—

Level 1:

For Time:

Every 4:30 x 5 Sets

18/14 Calorie Row

Hang Power Clean

Loading:

Set 1: 10 reps @ 60%

Set 2: 6 reps @ 70%

Set 3: 4 reps @ 80%

Set 4: 2 reps @ 90%

Set 5: 12 reps @ 50%

% Based on 1RM Power Clean

—

Masters 55+:

For Time:

Every 4:30 x 5 Sets

18/14 Calorie Row

Power Clean

Loading:

Set 1: 10 reps @ 60%

Set 2: 6 reps @ 70%

Set 3: 4 reps @ 80%

Set 4: 2 reps @ 90%

Set 5: 12 reps @ 50%

% Based on 1RM Power Clean

[Under Pressure: Competitor & Travel] (5 Rounds for time)

Competitor:

For Time:

Every 4:30 x 5 Sets

30/24 Calorie Row

Power Clean (all reps as singles)

Loading:

Set 1: 10 reps @ 60%

Set 2: 6 reps @ 70%

Set 3: 4 reps @ 80%

Set 4: 2 reps @ 90%

Set 5: 12 reps @ 50%

% Based on 1RM Power Clean

—

Travel / Hotel:

Every 4:00 x 5 Sets

400m Run

15 Dual Dumbbell Power Cleans

Load: 50/35lb, 22.5/15kg

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

3-4 Sets

7 Romanian Deadlifts @ 40-45% of 1RM Deadlift

:20/:20 Single Leg Hip Weighted Thrust Hold @ light loads

7/7 Side Plank Banded Rows

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CrossFit East River – WOD

“Split Decision” (2 Rounds for time)

0:00 – 16:00

For Time

400m Run (Each Round)

27-21-15-9 Dual DB Box Step Overs

#50/35

16:00- 32:00

For Time

30/22 Calorie Echo Bike (Each Round)

27-21-15-9 Burpees
Score = Sum Total Time of both intervals

Primary Objective: Maintain consistent pacing between both intervals

Secondary Objective: Maintain Big Sets on Step Overs and similar paces on the run and the bike.

“Split Decision” (2 Rounds for time)

0:00 – 16:00

For Time

400m Run (Each Round)

27-21-15-9 Dual DB Box Step Overs

#50/35

16:00- 32:00

For Time

30/22 Calorie Echo Bike (Each Round)

27-21-15-9 Burpees
Score = Sum Total Time of both intervals

Primary Objective: Maintain consistent pacing between both intervals

Secondary Objective: Maintain Big Sets on Step Overs and similar paces on the run and the bike.

[Split Decision: L2, L1, & Masters 55+] (2 Rounds for time)

Level 2:

0:00 – 16:00

For Time

400m Run

24-18-12-6 Single DB Box Step Over

#50/35

16:00- 32:00

For Time

26/18 Calorie Echo Bike

24-18-12-6 Burpees

—

Level 1:

0:00 – 16:00

For Time

200m Run

22-18-12-8 Single DB Box Step Over

#35/20

16:00- 32:00

For Time

20/14 Calorie Echo Bike

20-15-10-5 Burpees

Mobility (Checkmark)

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:

10/10 Three Point Bent Over Dumbbell Row

10-12 Dual Dumbbell Zottman Curls

8/8/8 Banded Wrist Pull Aparts

Read More

Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

–

2 Sets For Quality

10 Alternating Goblet Cossack Squats

5/5 Goblet Reverse Lunges

15 Banded Pull Aparts

10 Dead-Bugs

10 Bird-Dogs

Specific Loading for Barbell Back Rack Reverse Lunges

3 Sets: Building to Working Loads

4 Reps / Leg

*We want to make sure we have correct loading and positions here to reinforce great form and pull through the front leg as we stand and bring feet together.

Specific Prep and Secondary Warm-Up for Strength EMOM

3 Sets: Building to Working Loads and Heights

5 Back Squats @ 50-60-65%

3 Box Jumps

5-7 Dumbbell Bench Press

:5-:10 Ring Support *Work through mods here (Toenail Spot, Banded, or Ring Plank Hold)

Back Rack Lunge (Every 3:00 x 3 Sets
8 Reps / Leg

Perform @ the same weight across at 40-45% of 1RM Back Squat
*These will be performed from the Rack)

Modifications:

– Adjust to Dual Dumbbell Front Rack Lunges

– Adjust to Goblet Reverse Lunges

– Could even move to unweighted reverse lunges for those athletes that have limited stability and control in and out of the lunges.

“Force Transfer” (5 Rounds for weight)

Every 90 seconds x 10 Sets, Alternating Stations (5 Sets / Station)

Station 1: *Back Squats + 3 High Box Jumps

Station 2: 10 Dumbbell Bench Press + :15-:20 Ring Support Hold

Back Squats

Set 1: 7 Reps @ 65%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 5 Reps @ 80%

Set 5: 3+ Reps @ 85%

Box Height: Choice

Bench Press Load: Choice
Score = Back squat + DB bench weight / round

Goals

Maintain positional integrity through heavy squatting

Consistent power expression on box jumps

Stable upper-body pressing and support strength

Secondary Objective: Maintain crisp, confident box jumps and controlled ring support holds throughout

[Force Transfer: L2, L1, & Masters 55+] (4 Rounds for weight)

Level 2, 1, Masters 55+:

As prescribed

[Force Transfer: Competitor & Travel] (AMRAP – Rounds and Reps)

Competitor:

Adjust to 2/2 Single Leg Box Jump & stick the landing on 1 foot

—

Travel / Hotel:

Every 90 seconds x 10 Sets, Alternating Stations (5 Sets / Station)

Station 1: 10 Goblet Squats + 3 Vertical Jumps for Max Height

Station 2: 10 Dumbbell Bench Press + :15/:15 Single Arm Plank

Loads: Choice, Challenging

Mobility (Checkmark)

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

3-4 Sets

15/15 Terminal Banded Knee Extensions

100ft (30m) Reverse Sled Drag

8/8 Seated Single Arm Dumbbell Arnold Press

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

—

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Box Step-Ups

-Alternating Arm Swings

– Hand to Hand Wrist Circles

-Trunk Rotations

– Bow and Bend

– Down Dog Toe Touches

– Quarter Squat Reactive Jumps

Power Snatch (Every 2:00 x 5 Sets @ 70%+
1.1.1.1
*Rest 10s b/t reps

% is Based on 1RM Power Snatch)

Record Working Weight

1.1.1.1 Denotes a cluster set of 4 single repetitions. The goal is an RPE 8 top set today, leaving some in the tank as we build over the course of this cycle.

Modifications:

– Adjust to a Hang Power Snatch Variation as the first mod for those athletes with either lower back discomfort or new to the Snatch

– Adjust to a block variation if you have the availability

– Move to 4/4 Heavy Dumbbell Snatch if movement limitations occur with a barbell.

– We could even move to a Power Clean variation for those athletes that are not coming in on Thursday and/or have movement limitations overhead for the Snatch.

“PRVN Cyclical” (AMRAP – Rounds and Reps)

For Reps:

12:00 AMRAP

3 Wall Walks

9 Toes to Bar

12 Alternating Dumbbell Snatch

Dumbbell: 50/35lbs (22.5/16kg)

Wall Walk: 10in

Score = Rounds + Reps
Goal: 6-8 rounds

Primary Objective: Maintain smooth, repeatable round times without stalling on wall walks

Secondary Objective: Keep dumbbell snatches unbroken and T2B in efficient sets

[PRVN Cyclical: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)

Level 2:

For Reps:

12:00 AMRAP

3 Wall Walks

9 Toes to Bar

12 Alternating Dumbbell Snatch

Dumbbell: 35/25lb, 15/12kg

Wall Walk: 10in

—

Level 1:

For Reps:

12:00 AMRAP

3 Wall Walks

9 Hanging Knee Raises

12 Alternating Dumbbell Hang Snatch

Dumbbell: 25/15lb, 12/7kg

Wall Walk: 30in

—

Masters 55+:

For Reps:

12:00 AMRAP

3 Wall Walks

9 Toes to Bar

12 Alternating Dumbbell Snatch

Dumbbell: 30/20lb, 14/9kg

Wall Walk: 20in

[PRVN Cyclical: Competitor & Travel] (AMRAP – Rounds and Reps)

Competitor:

As prescribed

—

Travel / Hotel:

For Reps:

12:00 AMRAP

3 Wall Walks or 5 Inchworm Push-Ups

6 Strict Toes to Bar

12 Alternating Dumbbell Snatch

Dumbbell: 50/35lbs (22.5/16kg)

Wall Walk: 10in

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories (Checkmark)

3-4 Sets:

4 Dragon Flags

24 Weighted Russian Twists

:30 Dead-Hang

Russian Twist: Every Twist = Rep

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Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep:

3 Sets:

1:00 Cardio Choice

6-8 Inchworm Push-Ups

16 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridges

12 Glute Bridge Banded Pull-Aparts

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

–

Then Load to Working Weights on the Bar

Bench Press (Weightlifting Variable Reps & Sets)

“The Many” (Checkmark)

15:00 EMOM

minute 1: :30 Max Renegade Rows w/Push-Up

minute 2: 10-12 Ring Hamstring Curls

minute 3: 10 Dumbbell Bicep Curls + 10 Dumbbell Tricep Kick Backs

minute 4: :15/:15 Side Star Plank

minute 5: :15/:15 Copenhagen Plank

Loading = Choose loads that maintain quality movement (quality ROM over load today)
Goal: Maintain clean mechanics and controlled tempo across all movements

Primary Objective: Execute all movements with strict control and positional integrity

Secondary Objective: Accumulate quality volume without rushing or compensating

[The Many: L2, L1, & Masters 55+] (Checkmark)

Level 2:

As prescribed

—

Level 1:

15:00 EMOM

minute 1: :30 Max Renegade Rows

minute 2: :15 Feet Elevated Hamstring Plank

minute 3: 10 Dumbbell Bicep Curls + 10 Dumbbell Tricep Kick Backs

minute 4: :20/:20 Side Plank

minute 5: :20 Tuck Hollow

—

Masters 55+:

As prescribed

[The Many: Competitor & Travel] (Checkmark)

Competitor:

As prescribed or Day Off

—

Travel / Hotel:

As prescribed

Mobility (Checkmark)

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)

10 Sets

:30 Max Calorie Ski

– Rest :30 b/t Sets

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