Today's WOD

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

MF SUMMER COMP REGISTRATION LINK

CrossFit East River – WOD

Warm-Up (No Measure)

2 Sets, For Quality

1:00 Machine Choice

5/5 Worlds Greatest Stretch

20-30 sec Prayer Stretch

10 Scapular Pull-Ups, Slow and Controlled

into…

Barbell Primer

3 Sets,

2 Hang Muscle Snatches

4 Behind The Neck Snatch Grip Push Press

6 Overhead Squats

4 Snatch Balance

2 High Hang Squat Snatch

Start with an empty barbell for the first round, can increase loads on rounds 1 and 2

Snatch (Take 15:00 to Establish a 1RM Snatch)

*Suggested Build

3 Reps @ 65%

3 Reps @ 70%

2 Reps @ 75%

1 Rep @ 80%

1 Rep @ 86%

1 Rep @ 91%

1 Rep @ 96%

1RM Attempt

Adaptation (4 Rounds for reps)

4 Sets

2:00 AMRAP, 1:00 Rest

2 Rope Climbs 15ft

10 Bar Facing Burpees

-Max Overhead Squats remaining time

Barbell: 135/95lb, 61/43kg
Goal: 12-15 Reps / Set

Score = Reps

Primary Objective: Complete the 2 Rope Climbs and Bar Facing Burpees in 1:00

Secondary Objective: Complete the Overhead Squats in the remaining time in 1-2 big unbroken sets

[Adaptation: Levels] (4 Rounds for reps)

Level 2

Barbell: 95/65lb, 61/43kg

—-

Level 1:

Empty Barbell / Optional Sub of Overhead Walking Lunges

—-

Masters 55+:

75/55lb, 34/25kg Optional Sub of Overhead Walking Lunges

—

Competitor / Rx+:

For Reps

4 Sets

2:00 AMRAP, 1:00 Rest

2/1 Legless + 1 Rope Climb, 15ft

10 Bar Facing Burpees

-Max Overhead Squats remaining time

Barbell: 155/105lb, 70/48kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

6 Strict Pull-Ups

12 Line Facing Burpees

Max Goblet Squats in Remaining Time @ 70/50lb, 32/22.5kg

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 Sets, For Quality

8-12 Goblet Cyclist Squats 3111 Tempo

8-12 Dual Dumbbell Zottman Curls 3012 Tempo

100/100ft (30/30m) Single Arm Overhead Carry
—

Tempo:

First Number = Eccentric

Second Number = Eccentric to Concentric Change

Third Number = Concentric

Fourth Number = Concentric to Eccentric Change

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Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

REGISTRATION LINK

CrossFit East River – WOD

Bench Press (Every 2:00 x 5 Sets
3 Reps @ 80%+
Building towards a heavy 3 for the day
)

Tabata Cindy (10 Rounds for reps)

10 Sets

:20 Max Strict Pull-Ups

:10 sec Rest

:20 Max Push-Ups

:10 sec Rest

:20 Max Air Squats

:10 sec Rest

L3: as prescribed

L2: Banded Strict Pull-Ups

L1: Toenail Spot Pull-Ups + Elevated Push-Ups

Masters 55+: As prescribed
—

Goal: Complete 5-7 Pull-Ups, 10-12 Push-Ups, 10-15 Air Squats

Primary Objective: Consistency across all sets

Secondary Objective: Stay unbroken for the entire 20 seconds of each segment

PRVN Recovery #2 (Checkmark)

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)

4 Sets, For Quality:

10 Single Dumbbell Bench Pull-Overs , Moderate Load

20 Barbell High Pulls @ 45/35lb (20/15kg)

10/10 Single Arm Dumbbell Chainsaw Rows , Moderate Load

20 Seated Plate Full Raises , Light Load

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Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

REGISTRATION LINK

CrossFit East River – WOD

Warm-Up

400m Run

—

For Quality

2 Sets

10 Deep Lunge Mountain Climbers

30 second Down Dog

10/10 Single Leg Glute Bridges

30 second Hollow Rock

30 second Wall Lean March

10 A-Skips

10 B-Skips

Hang Tight (Time)

For Time, With a Partner

400m Medball Run

60 Single Kettlebell Front Rack Tall Kneeling to Standing

60 Toe to Bar

400m Medball Run

40 Single Kettlebell Front Rack Tall Kneeling to Standing

40 Toe to Bar

400m Medball Run

20 Single Kettlebell Front Rack Tall Kneeling to Standing

20 Toe to Bar

Kettlebell: 53/35lb, 24/16kg

Medball: 20/14lb, 9/6g

L3: as prescribed

L2: 44/26lb, 20/12kg, Alternating Toe to Bar

L1: 400m Runs w/o Medball, 35/18lb, 16/8kg, Abmat Sit-Ups

Masters 55+: 35/18lb, 16/8kg, V-Ups

Comp: Look at Comp Class Workouts

Travel: 400m Run, 30-20-10 V-Ups, Prescribed Single KB Front Rack Tall Kneeling to Standing
—

Goal: 15:00-20:00

Time Cap: 22:00

Primary Objective: Complete the workload evenly

Secondary Objective: Finish the Toe to Bar and Single Kettlebell Tall Kneeling to Standing in the same time domain on each set.

Mobility (Checkmark)

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:

12:00 EMOM

Minute 1 – :30 Ring Plank Circles

Minute 2 – 10 Ring Crunches

Minute 3 – 5/5 Kettlebell Side Bends , Moderate Load

Set the rings so they are 2 inches off the ground for the planks and crunches.

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Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

Monday: Clean and Jerk 1RM
Triplet: Strict Pull-Ups + Goblet Squats + Double Unders

Tuesday: Freestanding Handstand Hold
Handstand Walk Skills / Progressions
Triplet: GHD Sit-Up + Run + Handstand Walk

Wednesday:
Row + Dual Dumbbell Sumo Deadlifts + Row + Renegade Row + Box Jump Overs

Thursday: Front Squat
Couplet: Wall Balls + Burpees

Friday: Ring Muscle-Up Skills and Progressions
Test Workout: “The Partitioned Standard”
Power Clean + Push Jerk + Ring Muscle-Up + Power Snatch

Saturday:
Medball Run + Toe to Bar Tall Kneeling to Standing

Sunday: Bench Press
Triplet: Strict Pull-Ups + Push-Ups + Air Squats

MF SUMMER COMP REGISTRATION LINK

CrossFit East River – WOD

The Partitioned Standard (Time)

For Time

30 Clean and Jerk

30 Ring Muscle-Up/Burpee Pull-ups

30 Snatch

Load: 135/95lb, 61/43kg

*Partition as desired

Time Cap: 20:00

L3: As prescribed

L2: Barbell 95/65lb, 43/30kg, Sub 30 Burpee Pull-ups

L1: 30 Hang Power Clean and Push Jerk, 30 Ring Rows, 30 Push-Ups, 30 Hang Power Snatch (45/35lb, 20/15kg)

Masters 55+: 30 Clean and Jerk + 15 Ring Muscle-Up + 30 Snatch, Load: 95/65lb, 43/30kg

Comp: Unpartitioned

Travel / Limited: 30 Dual DB Clean and Jerk + 30 Pull-Ups + 30 Dips + 30 Dual Dumbbell Snatch 50/35lb, 22.5/15kg
Goal: Complete in 9:00-12:00

Primary Objective: Best achievable time

Secondary Objective: Complete the workout in 10 sets or less. This would mean 3+3+3 for 10 sets

PRVN Recovery #5 (Checkmark)

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 Sets, For Quality

10 Deficit Sumo Stance Dual Kettlebell Deadlifts

10 Goblet Loaded Cossack Squats

:35 second Weighted Sorenson Hold

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Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

Monday: Clean and Jerk 1RM
Triplet: Strict Pull-Ups + Goblet Squats + Double Unders

Tuesday: Freestanding Handstand Hold
Handstand Walk Skills / Progressions
Triplet: GHD Sit-Up + Run + Handstand Walk

Wednesday:
Row + Dual Dumbbell Sumo Deadlifts + Row + Renegade Row + Box Jump Overs

Thursday: Front Squat
Couplet: Wall Balls + Burpees

Friday: Ring Muscle-Up Skills and Progressions
Test Workout: “The Partitioned Standard”
Power Clean + Push Jerk + Ring Muscle-Up + Power Snatch

Saturday:
Medball Run + Toe to Bar Tall Kneeling to Standing

Sunday: Bench Press
Triplet: Strict Pull-Ups + Push-Ups + Air Squats

MF SUMMER COMP REGISTRATION LINK

CrossFit East River – WOD

Front Squat (Every 2:30 x 5 Sets
5 Reps @ 75%+
3 Reps @ 80%+
1 Rep @ 90%+
3 Reps @ 80%+
5 Reps @ 75%+)

Hope and Prayer (Time)

For Time

25 Burpees to Target

50 Wall Balls

25 Burpees to Target

50 Wall Balls

25 Burpees to Target

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

Burpees to Target: Out of Reach

Time Cap: 15:00

L3: As prescribed

L2: 20-40-20-40-20

L1: 15-30-15-30-15, WB: 14/10lb, 6/4kg

Masters 55+: 20-40-20-40-20

Comp: Day Off or 30/20lb, 14/9kg

Travel / Limited:

For Time

25 Burpees to Target

25 Dumbbell Thrusters

25 Burpees to Target

25 Dumbbell Thrusters

25 Burpees to Target

Load: 35/25lb, 15/12kg
—

Goal: 11:00-15:00

Primary Objective: Complete each movement in as close to 2:30 as possible. This would keep us in the time domain of around 12-13 minutes

Secondary Objective: Complete the Wall Balls in 3 Sets or less

PRVN Recovery #3 (Checkmark)

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)

For Quality

3 Sets

8/8 Bulgarian Split Squat

100ft (30m) Dual KB Front Rack Carry

1:00 Wall Sit

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Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

Monday: Clean and Jerk 1RM
Triplet: Strict Pull-Ups + Goblet Squats + Double Unders

Tuesday: Freestanding Handstand Hold
Handstand Walk Skills / Progressions
Triplet: GHD Sit-Up + Run + Handstand Walk

Wednesday:
Row + Dual Dumbbell Sumo Deadlifts + Row + Renegade Row + Box Jump Overs

Thursday: Front Squat
Couplet: Wall Balls + Burpees

Friday: Ring Muscle-Up Skills and Progressions
Test Workout: “The Partitioned Standard”
Power Clean + Push Jerk + Ring Muscle-Up + Power Snatch

Saturday:
Medball Run + Toe to Bar Tall Kneeling to Standing

Sunday: Bench Press
Triplet: Strict Pull-Ups + Push-Ups + Air Squats

MF SUMMER COMP REGISTRATION LINK

CrossFit East River – WOD

Pumba (AMRAP – Rounds and Reps)

24:00 AMRAP

10/7 Cal Row / Bike

18 Dual Dumbbell Sumo Deadlift

10/7 Cal Row / Bike

18 Renegade Rows

12 Box Jump Overs

Box Height 24/20”

Dumbbells: 50/35lb, 22.5/16kg

L3: as prescribed

L2: 35/25lb, 15/12kg

L1: 8/6 on Machines, 16 on Dumbbells @ 25/15lb, 12/7kg, Alternating Box Step-Ups

Masters 55+: 10/7 on Machines, DB: 30/20lb, 14/9kg

Comp: 15/12 on Machines, 20 Reps on Dumbbell Movements

Travel /Limited:

12 Jumping Lunges + 18 Dual Dumbbell Sumo Deadlift + 4 Shuttle Runs (25/25ft, 7.5/7.5m) + 18 Renegade Rows + 12 Alternating Weighted Step-Ups

Big Class Alternative:

25:00 EMOM

minute 1: 10/7 Cal Row / Bike

minute 2: 18 Dual Dumbbell Sumo Deadlift

minute 3: 10/7 Cal Row / Bike

minute 4: 18 Renegade Rows

minute 5: 12 Box Jump Overs

Box Height 24/20”

Dumbbells: 50/35lb, 22.5/16kg

*Add a rest minute and adjust to 30 minutes if you need another station. Possibly adjust machine cals up if you add the rest minute
—

Goal: 7+ Rounds

Primary Objective: Complete Each Machine in under 45 seconds

Secondary Objective: Keep the Dumbbell Movements to 2 Sets or Less

PRVN Recovery #3 (Checkmark)

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)

For Load

4 Sets,

100ft (30m) Farmers Carry

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

:30 Weighted Sorenson Hold

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Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

REGISTRATION LINK

CrossFit East River – WOD

Warm-up

:45/:45 Scorpion Stretch

15/15 Bird Dog from Crawling

-then-

For Quality:

3 Rounds

200m Run

50/50ft (15/15m) Bottoms Up Kettlebell Waiters Walk

5 Wall Slides

5 Burpee Shuttle Runs, 25ft (7.5m) Down & Back = 1

*Instead of a 3 point touch, perform a burpee behind the line each time.

Gymnastics Skills: Freestanding Handstand Hold (AMRAP – Reps)

5:00 AMRAP

-Freestanding Handstand Hold

Score = Time

or

Score = Reps (1sec = 1 Rep)

Scale: Wall Facing Handstand Hold

Midline Run (5 Rounds for time)

Every 3:00 x 5 Sets

15 GHD Sit-Ups

200m Run

25ft (7.5m) Handstand Walk*

*Increase Handstand Walk by 5ft (1.5m) Each Set

L3: as prescribed

L2: Sub 2-3-4-5- Max Wall Walks

L1: 15 Abmat Sit-Ups for GHD Sit-Ups, 2 Wall Walks to 20” off the Wall

Masters 55+: 15 V-Ups for GHD Sit-Ups, 15ft (3.5m) HSW across all sets

Comp: 20 GHD Sit-Ups + 200m Run + 50ft (15m) Handstand walk

Travel / Limited: 15 V-Ups for GHD Sit-Ups
—

Goal: Complete each set @ 2:00-2:30/set

Primary Objective: Complete each set within the 3:00 time frame

Secondary Objective: Increase pace across all sets

PRVN Recovery #2 (Checkmark)

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:

4 Big Sets

10 Dual Dumbbell Chest Flies , Moderate Load

20 Barbell Strict Press, Light and Fast

:30 Straight Arm Weighted Plank

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Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

REGISTRATION LINK

CrossFit East River – WOD

Warm-up

:45/:45 Banded Front Rack Stretch

15/15 Banded Archer From Squat

-then-

For Quality:

3 Rounds

:30 Jump Rope

4 Tall Muscle Cleans

4 Front Squats

4 Tall Cleans

2 Push Press + 2 Push Jerk + 2 Split Jerk

6/6 Single Arm Ring Rows

Clean and Jerk (Take 15 minutes to Establish a 1RM)

*Suggested Build

3 Reps @ 65%

3 Reps @ 70%

2 Reps @ 75%

1 Rep @ 80%

1 Rep @ 86%

1 Rep @ 91%

1 Rep @ 96%

1RM Attempt

Eleven (AMRAP – Rounds and Reps)

11:00 AMRAP

5 Strict Pull-Ups

9 Goblet Squats

35 Double Unders

Load: 70/53lb, 32/24kg

L3: As prescribed

L2: Banded Strict Pull-Ups, KB: 53/35lb, 24/16kg, 50 single Unders

L1: 5 Jumping Pull-Ups, 9 Air Squats, 50 single Unders

Masters 55+: KB: 53/35lb, 24/16kg

Competitor: 1 Legless Rope Climb + 7 Single Arm Overhead Squats 70/50lb, 32/22.5kg

+ 15 Heavy Rope Double Unders

Travel/Limited: As prescribed
—

Goal: 8+ Rounds

Primary Objective: Unbroken Strict Pull-Ups and Goblet Squats

Secondary Objective: Consistent pace across all sets

PRVN Recovery #4 (Checkmark)

: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

:15/:15 Single Leg Wall Sit

6/6 Stagger Stance RDLs , Moderate Load

:15/:15 Single Leg Hip Thrust Hold , Moderate Load

8/8 Banded Adductions

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Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

CrossFit East River – WOD

Warm-Up (Checkmark)

For Quality

10:00 AMRAP

5 Push-Ups @ 31×1 Tempo

10 Bradford Press with Lockout

:20 Dead-Bug Alternating Heel Taps

:20 Bird-Dogs From Crawling

Socratic Dialogues (5 Rounds for weight)

Every 4:00 x 5 Sets

7 Z-Press

9 Hollow Body Dumbbell Floor Press

100ft (30m) Sandbag Carry

Score = Total Load Per Round

Suggested loads:

Z-Press @ 55-65% Strict Press

Hollow Body Floor Press @ 50/35lb, 22.5/15kg

Sandbag @ 150/100lb, 68/45kg

L3, L2, Masters 55+: As prescribed

L1:

Every 4:00 x 5 Sets

7 Z-Press

9 Glute Bridge Floor Press

100ft (30m) Single Kettlebell Front Rack Carry (50/50ft)

Score = Total Load Per Round
—

Stimulus: Strength Endurance / Stability / Shoulders

RPE: 6/10

Primary Objective: Quality Positions

Secondary Objective: Maximal Loading for the rep ranges

PRVN Reset (Checkmark)

12:00 AMRAP

:30 Wrist Flexor Curls , Palms Down

:60 Kneeling Forearm Stretch

:30 Wrist Flexor Curls, Palms Up

10/10 Dumbbell Side Lying External Rotations

Optional Accessories (Possible to do in Class) (Checkmark)

For Quality

3-4 Sets

:20-:30 Tall Kneeling Dual Kettlebell Overhead Hold

8-10 Ring Body Saws

10/10 Pallof Press + 10 sec Hold on Final Rep

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Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

In-House Comp Poll! Click link below.

https://forms.gle/uJpdXjANHQxQyh3N9

Help us organize an end of summer comp!

CrossFit East River – WOD

Warm-Up: Part A) (Checkmark)

For Quality

6:00 AMRAP

15 Banded Good Mornings

:10-:15 Ring Support Hold

8-10 Ring V-Outs

10 Crossover Step-Overs

Warm-Up Part B: 1000m Partner Rowing Golf (Time)

*Athletes will begin rowing to 1000m on the Rower. Partner A will row to the 100m mark on the screen. The athlete must stop rowing and let the meters roll to 100m by the 85m mark on the screen. This can be earlier or at the 85m mark, but athletes must let the meters roll as close to 100m as possible. Any meters over or under 100m will equate to 1 Burpee rep to be completed by each partner. This means that if 99m or 101m are read on the screen each partner must do 1 Burpee. Partner B will then row to the 200m mark. Any meters over or under will = 1 burpee per meter. This will continue until the 1000m mark. Note that we are not setting the monitors to 1000m as we need to know if the meters will roll over the 1000m mark. If they are over or under on the final 1000m mark, you must complete your burpees to finish the workout.

Theory of Forms (Time)

For Total Time with a Partner

Part A)

For Time:

9-12-15

Burpee Box Jump Overs

5-7-9

Ring Muscle-Ups

Rest 5:00 minutes

Part B)

15-12-9

Burpee Box Jump Overs

21-15-9

Deadlifts

Box: 24/20”

Barbell: 225/155lb, 102/70kg

Score = Total Time

L3: as prescribed

L2: 15-12-9 Chest to Bar + Burpee Box Jumps Overs, 15-12-9 BBJO + Deadlift 185/125lb, 84/57kg

L1: 9-12-15 Burpee Box Step-Up+ Jumping Pull-Ups, 15-12-9 Burpee Box Step-Ups + Sumo Deadlifts 95/65lb, 43/30kg

Masters 55+: 9-12-15

Burpee Box Jump Overs

Pull-Ups, 15-12-9 Burpee Box Jump Overs + Deadlifts 155/105lb, 70/48kg

Comp: Solo, 9-12-15 Burpee Box Jump Overs, Ring Muscle-Ups, 21-15-9 Burpee Box Jump Overs + Deadlifts 225/155lb, 102/70kg
—

Goal: 6:00-9:00 for each Part

Time Cap: 25:00

Once Part A is completed athletes will then rest for 5:00 minutes and move to Part B. Athletes will then work on the reps of Burpee Box Jump Overs and Deadlifts in the same fashion making their way down the ladder until 9 Burpee Box jumps and 9 Deadlifts are completed.

Mobility (Checkmark)

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) For Load

8-10 Sets

2 Supinated Grip Pull-Up@ 41×4 Tempo

2-4 Weighted Straight Bar Dips

Rest as needed between sets

Add load if possible

Part B) For Load

4 Sets x :35 sec Weighted Sorenson Hold

Rest as needed

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