Today's WOD

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 (Checkmark)

5/5 World’s Greatest Stretch

15 Prone Y’s w/ Plates (Hold top for 2 second)

-then-

For Quality:

12:00 EMOM

Minute 1 – 8/8 Quadruped Thoracic Rotations

Minute 2 – 5 Hang Muscle Snatch + 5 Snatch Balance + 5 Overhead Squats

Minute 3 – :10 Passive Hang + :10 Active Hang + 8 Kip Swings

Minute 4 – :40 Machine, Building Pace

*Build each round with your Barbell Load if possible

Snatch (Every 1:15 x 10 Sets
Sets 1-5: 2 Reps @ 70-80%
Sets 6-10: 1 Rep @ 83%+)

Theaetetus (4 Rounds for reps)

4 Sets, For Reps

1:30 on/1:30 off

15 Overhead Squats

-Max Toes to Bar in the Remaining Time

Load: 135/95lb, 61/43kg

L3: as prescribed

L2: 95/65lb, 43/30kg, Alternating TTB

L1: 45/35lb, 20/15kg, Abmat Sit-Ups

Masters 55+: 75/55lb, 34/25kg

Comp: 155/105lb, 70/48kg
—

Goal: 12-18 Reps / Set

Primary Objective: Toes to Bar Reps

Secondary Objective: Unbroken Overhead Squats

PRVN Recovery #6 (Checkmark)

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 (4 Rounds for time)

For Completion:

4 Sets

2:00 On/1:00 Off

15 GHD Sit-Ups

5/5 Rotational Kettlebell Swings

-Max Parallette Support L-Sit Remaining Time
—

Quality first and foremost here. Aim to go for a longer hold to start each set on the L-Sit, before accumulating some high quality shorter holds. Bend the knees as needed.

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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!

Monday: Split Jerk 3×1
Triplet Double Unders + Alternating Dumbbell Snatch + Lateral Burpee over the Barbell

Tuesday:
Back Squat + L-Pull-Ups + Contralateral Front Rack Step-Ups

Wednesday: TBD

Thursday: Handstand Walk
Triplet: American Kettlebell Swings + High Box Jumps + Wall Walk Complex (Wall Walk + 2 Wall Facing Handstand Push-Ups)

Friday: Snatch
Couplet: Overhead Squats + Toe to Bar

Saturday;
Two Couplets: Ring Muscle-Ups + Burpee Box Jump Overs, Deadlifts + Burpee Box Jump Overs

Sunday
Z-Press + Hollow Body Floor Press + Sandbag Carry
N/A

CrossFit East River – WOD

Handstand Walk (5 Rounds for distance)

For Distance

5 Sets

:30 second Max Distance

1:30 Rest
Scaling:

Level 2: Wall Facing Shoulder Taps

Level 1: Box Pike Handstand Hold

Enchiridion (AMRAP – Rounds and Reps)

12:00 AMRAP

10 American Kettlebell Swings

8 Box Jumps

2 Wall Walk ‘Complex’

*Perform 1-2 strict handstand push ups at the top of each wall walk.

Kettlebell: 53/35lb, 24/16kg

Box: 30/24’’

Score = Rounds + Reps

L3: as prescribed

L2: 2 Wall Walk ‘Complex’ (15’’ off wall)

*You will perform 1 strict handstand push ups at the top of each wall walk.

Kettlebell: 44/26lb, 20/12kg

Box: 24/20’’

L1: 10 Russian Kettlebell Swings, 8 Box Step-Ups, 2 Wall Walks to 20’’ off Wall

Kettlebell: 35/18lb, 16/8kg

Box: 24/20’’

Masters 55+:

Comp: 10 Russian Kettlebell Swings, 8 Box Step-Ups, 2 Wall Walk ‘Complex’ (15’’ off wall) *You will perform 1 strict handstand push up to 2’’ Riser at the top of each wall walk. Kettlebell: 44/26lb, 20/12kg, Box: 24/20’’
—

Goal: 5-7 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Steady Rounds Across

Secondary Objective: Mitigate Shoulder Fatigue

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)

4 Sets, For Quality

8/8 Landmine Rotational Press

15-20 Banded Face Pulls

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Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

Monday: Split Jerk 3×1
Triplet Double Unders + Alternating Dumbbell Snatch + Lateral Burpee over the Barbell

Tuesday:
Back Squat + L-Pull-Ups + Contralateral Front Rack Step-Ups

Wednesday: TBD

Thursday: Handstand Walk
Triplet: American Kettlebell Swings + High Box Jumps + Wall Walk Complex (Wall Walk + 2 Wall Facing Handstand Push-Ups)

Friday: Snatch
Couplet: Overhead Squats + Toe to Bar

Saturday;
Two Couplets: Ring Muscle-Ups + Burpee Box Jump Overs, Deadlifts + Burpee Box Jump Overs

Sunday
Z-Press + Hollow Body Floor Press + Sandbag Carry
N/A

CrossFit East River – WOD

Memento Mori (AMRAP – Rounds and Reps)

Every :90 x 20 Sets, Rotating Stations (5 x Each Station)

Station 1: 200m Run

Station 2: 20 Single leg Alternating V-ups

Station 3: 15/12 Cal Row

Station 4: :30/:30 SD Plank(s) L/R

Scale:

10/8 Row

14 SL V-Up
Aerobic work with some core accessories. Focus on consistent effort across all sets and a challenging pace on the cardio elements.

Athletes can rest after completion of the work requirement for each station.

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

4 Sets,

:16/:16 Copenhagen Plank

:16/:16 Side Star Plank

:24 Feet Elevated Hamstring Plank

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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 (Checkmark)

20 Seated 90-90 Rotations

-then-

For Quality:

3 Rounds

1:00 Cardio Choice

10 Scap Pull-Ups + 5 Kip Swings + 2 Strict Pull-Ups

10/10 Banded Monster Walks

10 Bootstrap Squats

Meditations (5 Rounds for weight)

For Load:

20:00 EMOM

Minute 1 – *Back Squats

Minute 2 – 6-8 L-Sit Pull-Ups

Minute 3 – 6/6 Contralateral Front Rack Step-Ups

Minute 4 – Rest

Box Height: 24/20”

Kettlebell Load: 53/35lb, 24/16kg

Back Squat

Set 1: 12 Reps @ 60%

Set 2: 10 Reps @ 65%

Set 3: 8 Reps @ 70%

Set 4: 6 Reps @ 75%

Set 5: 4 Reps @ 80%

L3: As prescribed

L2: 6-8 Strict Pull-Ups, KB 44/26lb, 20/12kg

L1: 6-8 Banded Srrict Pull-Ups, KB 26/18lb, 12/8kg 20/16′ ‘Box

Masters 55+: 4-6 L-Pull-Ups, 35/18lb, 16/8kg, 20/16” Box

Comp: 8-10 L-Pull-Ups, Kettlebell Load: 70/53lb, 32/24kg
—

Stimulus: Absolute Strength + Strength Endurance

RPE: 6/10

Primary Objective: Hit the working percentages on the Back Squat

Secondary Objective: L-Sit Pull-Ups for unbroken reps in the range of 6-8.

PRVN Recovery #7 (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Optional Accessories (Checkmark)

4 Sets, For Quality

:15-20 Extended GHD Supine Hold

10-15 GHD Medball Reverse Hypers

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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

:45 Elevated Prayer Stretch

15 Banded Pull Aparts

-then-

For Quality:

9:00 AMRAP

5 Inchworm Push-Ups

10 Cuban Press , Light Loading

5/5 Single Leg Plate Hops

5 Tall Jerks , Empty Bar

Split Jerk (Every 2:00 x 6 sets
For Load:
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 76%
Set 2: 1 Pause Split Jerk + 1 Split Jerk @ 81%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 86%
Set 4,5,6 : 1 Split Jerk @ 91%)

For the pause split jerk, hold the dip and catch for 1 second each.

On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight.

Amor Fati (Time)

For Time:

3 Rounds

100 Double Unders

40-30-20 Alternating Dumbbell Snatch

20 Lateral Burpees over Dumbbells

Dumbbell: 50/35lb, 22.5/15kg

L3: as prescribed

L2: 75 Dubs, (35/25lb, 15/12kg), 15 Lateral Burpees

L1: 100 Single Unders + 25 Alternating DB Hang Snatch 25/15lb, 12/7kg+ 15 Lateral Burpee Dumbbell Step Overs

55+: 5 Dubs, (30/20lb, 14/9kg), 15 Lateral Burpees

Comp: Dumbbell: 50/35lbs – 70/50lbs – 90/65lbs (22.5/16-32.5/22.5-41/29.5kg)

25 Lateral Burpees over Dumbbells
—

Goal: 11-15 minutes

Time Cap: 17 minutes

Primary Objective: Maintain big sets on the Double Unders and Dumbbell Snatch

Secondary Objective: Complete the triplet in under 13 minutes

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 Completion:

12:00 EMOM

Minute 1 – 4/4 Single Arm Dumbbell Strict Press, Heavy

Minute 2 – 20 Banded Strict Press , Fast

Minute 3 – 4/4 Chest Supported Single Arm Dumbbell Row, Heavy

Minute 4- 20 Seated Banded Rows , Fast

Heavy then fast in the same planes today for our upper body accessory work. Keep tempo as fast as we can on the banded reps.

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Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

CrossFit East River – WOD

Warm-Up: (Checkmark)

2 Sets

:30/:30 Couch Stretch

1:00 Alternating Active Pigeon Pose

:30/:30 Samson Stretch

–

2 Sets

:30 Jump Rope Practice

5 Bootstrap Squa t with Deep Squat Thoracic Rotations

:15 Passive Hang + :15 Active Hang

5 Strict Knee to Chest

Barbell Primer (Checkmark)

3 Sets, with an Empty Barbell

Tall Muscle Clean

Tall Power Clean

Tall Clean

High Hang Power Clean

Hang Power Clean

5 Romanian Deadlifts

Fight in the Shade (Time)

For Time:

5 Sets

5 Power Cleans

10 Deadlifts

15 GHD Sit-Ups

10 Bar Facing Burpees

Rest 2:00 between sets

Barbell: 205/145lb, 93/66kg
Goal: 2:00-3:00 / Sets

Primary Objective: Power Clean proficiency of technique and efficiency on cadence

Secondary Objective: Unbroken Deadlifts and GHD Sit-Ups

PRVN Recovery #9 (Checkmark)

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:

4 Rounds

15 GHD Hip Extensions

10/10 Rotational Medball Slams

1:00 High Plank, Add Load If Able

Hold the top of the final GHD hip extension for 15 seconds.

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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!

Monday: Front Squat 1-3-3-5

Tuesday:Strict Handstand Push-Ups

+ Sumo Deadlift High Pull + Echo Bike

Wednesday: Squat Clean
Couplet: Rowing + Toe to Bar

Thursday: Push Press 4×4
Wall Walk + Dumbbell Snatch + Double Under

Friday;
Run + Dual Dumbbell Box Step-Overs

Saturday:
Triplet: Pull-Ups + Dumbbell Bench Press + Power Snatch

CrossFit East River – WOD

This Is SPARTA! (AMRAP – Rounds and Reps)

For Reps: With a Partner

20:00 AMRAP

20 Pull-Ups

30 Push-ups

40 DB Hang Clean & Jerk

DB: 50/35lb
—

Split the reps. Go in movement order.

Score: Rounds & Reps

Primary Objective: Complete each movement in as close to 1:00 as possible throughout

Secondary Objective: Keep big sets on Pull-Ups

[This is SPARTA! Levels} (AMRAP – Rounds and Reps)

Level 2:

For Reps: With a Partner

—

Level 1:

For Reps: With a Partner

20:00 AMRAP

20 Jumping Pull-Ups

30 Push-ups to target

40 DB Hang C & J

Dumbbell: 30/20

—

Competitor: Solo

For Reps:

20:00 AMRAP

20 Chest to Bar Pull-Ups

30 Push-ups

40 DB Hang C & J

Dumbbells 50/35

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 (10 Rounds for weight)

For Quality:

10 Supersets

2 S upinated Strict Chest to Bar Pull-Ups

2 Strict Ring Dips

Rest 1:00 b/s

Look to perform challenging reps here today, while still achieving full range of motion. Add load/assistance as able/needed.

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Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

CrossFit East River – WOD

Warm-Up (Checkmark)

3 Sets, For Quality:

20 Line Hops (Forward and Back)

10m A Skips + 10m B Skips

10 Hip 90/90 Rotations

:20/20 Second Copenhagen Hold

:20/20 Second Single Leg Glute Bridge Hold

10 Alternating Box Step-Ups

Earn These Shields (Time)

For Time:

1600m Run

40 Dual Dumbbell Box Step Overs

800m Run

20 Dual Dumbbell Box Step Overs

Dumbbells: 2×35/25bs (15/12kg)

Box: 24/20”
—

Goal: 17:00-21:00

Time Cap: 25:00

Primary Objective: Complete each run at or below 5k Pace

Secondary Objective: Complete the Dumbbell Box Step-Overs at a cadence of faster than 20 reps / minute

[Earn These Shields: Levels] (Time)

Level 2:

For Time:

1600m Run

40 Single Dumbbell Box Step Overs

800m Run

20 Single Dumbbell Box Step Overs

Dumbbell: 1×35/25bs (15/12kg)

Box: 24/20’’

—

Level 1:

For Time:

1200m Run

30 Dual Dumbbell Box Step Overs

600m Run

15 Single Dumbbell Box Step Overs

Dumbbell: 1×25/15bs (12/7kg)

Box: 20/16’’

—

Masters 55+

For Time:

1200m Run

40 Single Dumbbell Box Step Overs

600m Run

20 Single Dumbbell Box Step Overs

Dumbbell: 1×35/25bs (15/12kg)

Box: 24/20’

—

Competitor:

As prescribed

—

Big Class Option

As prescribed

—

Hotel Gym / Travel / Limited Equipment

As prescribed, Sub Bench Step-Ups for Box Step-Overs if no box is available.
—

Goal: 17:00-21:00

Time Cap: 25:00

Primary Objective: Complete each run at or below 5k Pace

Secondary Objective: Complete the Dumbbell Box Step-Overs at a cadence of faster than 20 reps / minute

PRVN Reset (Checkmark)

12:00 AMRAP

12 Bird Dogs from Crawling

:30 Saddle Pose

6/6 Side Lying Thoracic Rotation

:30 Puppy Dog Stretch

Optional Accessories (Checkmark)

For Quality:

12:00 EMOM

Minute 1 – :40 Dual Kettlebell RDLs, Moderate Load

Minute 2 – :40 Banded Glute Bridges

Minute 3 – :40 Goblet Cossack Squats , Moderate Load

Perform all movements with a 1 second pause in the finish position (bottom of RDL, top of glute bridge, bottom of Cossack)

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Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

CrossFit East River – WOD

Warm-Up (No Measure)

For Quality

2 Rounds

30 second Elevated Prayer Stretch

30 second Extended Reverse Plank Bridge

–

3 Rounds

30 seconds Jump Rope

10/10 Single Arm Dumbbell Deadlift

6 Inchworm Push-Ups

20-30 second Wall Supported Handstand Hold

Push Press (Every 2:00 x 4 Sets
4 Reps @ 75%+)

The focus here will be to work from 75% to around 85% for 4 reps today. This should not be a 4RM, but rather a challenging technical 4 reps today.

This is Madness (4 Rounds for time)

Every 3:00 x 4 Sets

4 Wall Walk

12 Alternating Dumbbell Snatch

48 Double Unders

Dumbbell: 70/50lb, 32/22.5kg
Goal: Complete each set in under 2:30

Primary Objective: Complete each working set AFAP

Secondary Objective: Maintain even splits across all sets

[This is Madness: Levels] (4 Rounds for time)

Level 2:

Every 3:00 x 4 Sets

3 Wall Walk to 15’’ off wall

10 Alternating Dumbbell Snatch

40 Double Unders

Dumbbell: 50/35lb, 22.5/15kg

—-

Level 1:

Every 3:00 x 4 Sets

2 Wall Walk to 20’’ off wall

10 Alternating Dumbbell Hang Snatch

60 Single Unders

Dumbbell: 30/20lb, 14/9kg

—

Masters 55+:

Every 3:00 x 4 Sets

3 Wall Walk

10 Alternating Dumbbell Hang Snatch

40 Double Unders

Dumbbell: 30/20lb, 14/9kg

—

Competitor:

Day Off Today

—-

Big Class Option:

As prescribed

—

Travel/Hotel:

As prescribed

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 / Load

4 Sets

20/20 seconds Single Arm Ring Plank

50ft (15m) Dual Kettlebell Overhead Carry

10/10 Dumbbell Oblique Crunches

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Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

CrossFit East River – WOD

Warm-Up (Checkmark)

2 Sets, For Quality

1:00 Cardio Choice

5 Inchworm Push-Ups

10 Alternating Samson Lunges

10 Bar Kip Swings

5 Strict Knee Raises

Into..

2 Sets, For Quality Speed + Power

10/10 Single Leg Medicine Ball Rotational Toss

20 Parallel Rotational Medball Throw Drill

10 Skater Hop and Stick

Squat Clean (10:00 EMOM
Sets 1-5: 2 Reps @ 70-80%
Sets 6-10: 1 Rep @ 83%+)

Earth and Water (3 Rounds for reps)

15:00 EMOM

Min 1: Max Calorie Row

Min 2: 15 Toe to Bar
—

Goal: Male = 125 +Calories / Female = 100+ Calories

Primary Objective: Complete all Toe to Bar Sets

Secondary Objective: Maintain 16/13+ Cals on the Rower

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 (Weight)

4 Sets

4 Clean Pulls with 3 sec Eccentric @ 95-100%

3 Broad Jumps, For Distance

Rest as needed between sets

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