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CrossFit East River – WOD
General Prep
3 Sets: For Quality
10 Bootstrap Squats
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
5 Tall Muscle Cleans
5 Front Squats
3 Hang Squat Cleans
Specific Prep
1.1.1 Squat Cleans @ 50%
4 Bench Press @ 50%
10 Wall Balls
1.1.1 Squat Cleans @ 60%
4 Bench Press @ 60%
10 Wall Balls
1.1.1 Squat Cleans @ 70%
—
Load to 70% of Bench
Load to 75% of Squat Clean
“Them Bones” (12 Rounds for weight)
Every 2:00 x 12 Sets, Alternating Stations
Station 1: 1.1.1 Squat Clean
Station 2: 4 Bench Press + 16 Wall Balls
Squat Clean:
@ 70%+ of 1RM Squat Clean
Bench Press Loading:
Set 1: 70%
Set 2: 70%
Set 3: 75%
Set 4: 75%
Set 5: 80%
Set 6: 80%+
Wall Balls: 20/14lb, 9/6kg
Goal: Consistent Mechanics under increasing loads
Score: Sum Total Load between Squat Clean and Bench
Stimulus: Heavy Lifting Under Controlled Rest / Power Output and Absolute Strength
RPE: 8/10
Primary Objective: Maintain clean mechanics under barbell fatigue across squat clean triples
Secondary Objective: Stay consistent on the Bench, while managing wall ball interference
[Them Bones: Levels] (12 Rounds for weight)
Level 2:
12 Wall Balls: 20/14lb, 9/6kg
Level 1:
Every 2:00 x 12 Sets, Alternating Stations
Station 1: 2.2.2 Hang Power Cleans
Station 2: 8 Bench Press + 12 Wall Balls
Hang Powers: @ light to moderate loads 6-7 RPE
Bench Press Loading:
@ light to moderate loads 6-7 RPE
Wall Balls: 14/10lb, 6/4kg
Masters 55+:
12 Wall Balls: 14/10lb, 6/4k
Competitor:
Wall Ball: 30/20lb, 14/9kg
Travel/ Hotel:
Every 2:00 x 12 Sets, Alternating Stations
Station 1: 2.2.2 Dumbbell Squat Cleans
Station 2: 8 Dumbbell Bench Press + 12 Squat Jumps
Dumbbells: Choose Challenging Unbroken Loads
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
Optional Accessories (Checkmark)
3 Sets: For Quality
16 Alternating Goblet Cossack Squats
10/7 Strict Dips (Bar)
45 Second Wall Sit, Add Load