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CrossFit East River – WOD
Body Heat and Activation
2 Sets
10 Bend and Bows
10 Bootstrap Squats
10 Bird Dog From Crawling
6 Inchworm Push-Ups
10 Down Dog Toe Touches
Warm-Up Game
Rowing Golf
– Row to 1000m with a partner, alternating every 100m
– The goal is to roll into 100m directly on the dot so that you hit 100m – 200m – 300m not being over or under.
– If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will be done until 1000m for time.
Specific Prep (Checkmark)
4 Tall Muscle Cleans
4 Front Squats
4 Tall Squat Cleans
4 Hang Squat Cleans
8 Bar Kip Swings
4 Strict Knees to Chest
—
2-3 Sets
Building to Working Loads on Hang Squat Cleans
+
Building Kipping Knees to Chest into .. Alternating Toes to Bar / Target into… Toes to Target / Toes to Bar
“Harry and Lloyd” (AMRAP – Rounds and Reps)
For Rounds + Reps: With a Partner
20:00 AMRAP
30/24* Calorie Row
20 Hang Squat Cleans
20 Lateral Burpees over the Barbell
30 Toes to Bar
Barbell: 135/95lb, 61/43kg
M/F Teams = 27 Calorie Row
Score = rounds + reps
Goal: 2+ Rounds
Primary Objective: Efficiently barbell cycling and smooth transitions
Secondary Objective: Manage grip fatigue across high-volume pull and hang work
Stimulus: Muscular Endurance / Stamina
RPE: 8/10
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
[Harry and Lloyd: Levels] (AMRAP – Rounds and Reps)
Level 2:
For Rounds + Reps: With a Partner
20:00 AMRAP
30/24* Calorie Row
20 Hang Squat Cleans
20 Lateral Burpees over the Barbell
30 Alternating Toes to Bar
Barbell: 95/65lb, 43/31kg
M/F Teams = 27 Calorie Row
Score = rounds + reps
Level 1:
For Rounds + Reps: With a Partner
20:00 AMRAP
20/16 Calorie Row
20 Hang Power Cleans
20 Front Squats
20 Lateral Burpees over the Barbell
30 Hanging Knee Raises
Barbell: 45/35lb, 20/15kg
M/F Teams = 18 Calorie Row
Score = rounds + reps
Masters 55+
For Rounds + Reps: With a Partner
20:00 AMRAP
30/24* Calorie Row
20 Hang Squat Cleans
20 Lateral Burpees over the Barbell
20 Toes to Bar
Barbell: 75/55lb, 34/25kg
M/F Teams = 27 Calorie Row
Score = rounds + reps
Competitor:
As prescribed.. Solo
Travel / Hotel:
For Rounds + Reps:
20:00 AMRAP
400m Run
10 Dumbbell Hang Squat Cleans
10 Lateral Burpees over the Dumbbells
20 V-Ups
Dumbbells: 50/35lb, 22.5/15kg
Optional Accessories (Checkmark)
4 Sets: For Quality
4-5 Dragon Flags
12 Dual Kettlebell Front Rack Cossack Squats