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!

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

Never Retreat, Never Surrender (AMRAP – Rounds and Reps)

For Rounds + Reps

4 Sets

4:00 On/2:00 Off

6 Strict Handstand Push Ups

8 Sumo Deadlift High Pull

10/7 Row

*Pick up where you left off each interval.

Barbell: 95/65lb, 43/30kg
Goal: 10+ Rounds

Score = Total Rounds + Reps

Primary Objective: Maintain a pace of around 1:30 / round. This will mean that we should complete 2+ rounds during each 4:00 segment

Secondary Objective: Maintain unbroken sets on the Sumo Deadlift High Pull + Strict Handstand Push-Ups

[Never Retreat, Never Surrender: Levels] (AMRAP – Rounds and Reps)

Level 2:

For Reps:

4 Sets

4:00 On/2:00 Off

4 Strict Handstand Push Ups 2’’ Riser

8 Sumo Deadlift High Pull

10/7 Row

Barbell: 75/55lb, 34/25kg

—-

Level 1:

For Reps:

4 Sets

4:00 On/2:00 Off

6 Box Pike Handstand Push-Up

8 Kettlebell Sumo Deadlift High Pull

8/6 Row

Kettlebell: 35/26lb, 15/12kg

—-

Masters 55+:

For Reps:

4 Sets

4:00 On/2:00 Off

4 Strict Handstand Push Ups 2’’ Riser

8 Sumo Deadlift High Pull

10/7 Row

Barbell: 75/55lb, 34/25kg

—

Competitor:

For Reps:

4 Rounds

4:00 On/2:00 Off

6 Strict Deficit Handstand Push Ups

8 Dual Russian Kettlebell Swings

10/7 Row

Kettlebells: 2x 70/53lb, 32/24kg

Deficit: 3in/1.5in

—-

Big Class Variation:

25:00 EMOM

Min 1 + 2: AMRAP of 6 Strict Handstand Push Ups + 8 Sumo Deadlift High Pull

Min 3: Max Calorie Echo Bike

Min 4+5: Rest

Barbell: 95/65lb, 43/30kg

Start athletes on 2:00 Delays and it will allow for 3 groups to utilize the bike. Can always sub a Bike Erg or Rower for the Echo Bike.

—-

Hotel / Travel / Limited Equipment

For Reps:

4 Sets

4:00 On/2:00 Off

6 Strict Handstand Push Ups

8 Kettlebell Sumo Deadlift High Pull or Dual Dumbbell

100m Run

*Pick up where you left off each interval.

Load: Choice, Moderate

PRVN Reset (Checkmark)

4 Sets, For Quality

:30 Wrist Flexor Extensions , Palms Down

:60 Kneeling Forearm Stretch

:30 Wrist Flexor Curls , Palms Up

10/10 Dumbbell Side Lying External Rotations

Optional Accessories (Checkmark)

For Quality:

5 Supersets

:15 Chin Over Bar Hold, Add Weight If Able

8 Pendlay Rows

-rest 1:00-

:15 Bottom of Ring Push Up Hold

12 Ring Push Ups

-rest 1:00-

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Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

CrossFit East River – WOD

Warm-Up: (Checkmark)

2:00 Cardio Choice

–

2 Sets, For Quality

40 second Dead-Hang or 20/20 Single Arm Hang

:30/:30 Kettlebell Hip Shift

1:00 Alternating 90-90 Hip Switch

:30/:30 Kettlebell Weighted Ankle Mobility

–

2 Sets, For Quality

8/8 Pistol Box Step-Down

10 Goblet Cossack Squat

20 second Glute Bridges

10 Ring Rows

Front Squat (Take 15:00 minutes to Complete
1 Rep @ 92%
3 Reps @ 88%
3 Reps @ 84%
5 Reps @ 80%)

What Is Your Profession? (Time)

For Time:

6 Rounds

10 Burpee Pull-Ups

20 Squats***

*Rounds 1/4 = Air Squats

*Rounds 2/5 = Wall Balls

*Rounds 3/6 = Pistols

Wallball: 20/14lbs (9/6kg) to 10/9ft
—

Goal: 11:00-15:00

Time Cap: 16:00

Primary Objective: Complete the workout in under the time cap

Secondary Objective: Maintain Unbroken on all Squat Movements

[What is Your Profession: Levels] (Time)

Level 2

For Time:

6 Rounds

8 Burpee Pull-Ups

16 Squats***

*Rounds 1/4 = Air Squats

*Rounds 2/5 = Wall Balls

*Rounds 3/6 = Dual Dumbbell Reverse Lunges

Wallball: 20/14lbs (9/6kg) to 10/9ft

Dumbbell: 35/25lb, 15/12kg

—-

Level 1:

For Time:

6 Rounds

8 Burpee Jumping Pull-Ups

16 Squats***

*Rounds 1/4 = Air Squats

*Rounds 2/5 = Wall Balls

*Rounds 3/6 = Bodyweight Reverse Lunges

Wallball: 14/10lbs (6/4kg) to 10/9ft

—-

Masters 55+:

For Time:

6 Rounds

8 Burpee Pull-Ups

16 Squats***

*Rounds 1/4 = Air Squats

*Rounds 2/5 = Wall Balls

*Rounds 3/6 = Dual Dumbbell Reverse Lunges

Wallball: 20/14lbs (9/6kg) to 10/9ft

Dumbbell: 30/20lb, 14/9kg

—

Competitor / Rx+:

For Time:

6 Rounds

12 Burpee Pull-Ups

24 Squats***

*Rounds 1/4 = Air Squats

*Rounds 2/5 = Wall Balls

*Rounds 3/6 = Pistols

Wallball: 20/14lbs (9/6kg) to 10ft

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

For Time:

6 Rounds

10 Burpee Pull-Ups

20 Squats***

*Rounds 1/4 = Air Squats

*Rounds 2/5 = Dumbbell Thrusters

*Rounds 3/6 = Pistols

Dumbbells: 25/15lb, 12/7kg

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 (5 Rounds for weight)

For Load:

5 Sets

6/6 Bulgarian Split Squats (Dumbbell Loaded)

-Max Wall Sit

Rest as Needed

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

CrossFit East River – WOD

Warm-Up (No Measure)

3 Sets, For Quality

5 Inchworm to Hollow

20 Plank Shoulder Taps

5/5 Single Arm Half Kneeling Kettlebell Clean + Windmill Press

:30-:45 Wall Sit

Strength + Stability Work (15 Rounds for weight)

5 Sets, For Load

1/1 Turkish Get-Ups

1/1 Sandbag to Shoulder

:30-45 Bear Hug Sandbag Hold

Rest as needed

The Wolverine (Time)

3 Rounds for Time

25 American Kettlebell Swings

25/20 Push-Ups

Kettlebell Load: 53/35lb, 24/16kg
Goal: 5:00-7:00

Time Cap: 10:00

Primary Objective: Complete each round as close to 2:00 as possible.

Secondary Objective: Maintain unbroken sets of American Kettlebell Swings

[The Wolverine: Levels] (Time)

Level 2:

3 Rounds for Time

25 American Kettlebell Swings

20/15 Push-Ups

Kettlebell Load: 44/26lb, 20/12kg

—-

Level 1:

3 Rounds for Time

25 Russian Kettlebell Swings

20/15 Elevated Push-Ups

Kettlebell Load: 35/18lb, 16/8kg

—-

Masters 55+:

3 Rounds for Time

25 Russian Kettlebell Swings

20/15 Push-Ups

Kettlebell Load: 44/26lb, 20/12kg

—-

Competitor:

Should be a day off, but if you do this

3 Rounds for Time

25 American Kettlebell Swings

25/20 Push-Ups

Kettlebell Load: 70/53lb, 32/22.5kg

—

Big Class Option

As prescribed

*Can sub Alternating Dumbbell Snatch for American Kettlebell Swing if you do not have enough Kettlebells

—

Hotel Gym / Travel / Limited Equipment

As prescribed

Or

3 Rounds for Time

20 Dual Dumbbell Hang Snatch

25/20 Push-Ups

Dumbbell Load: 30/20lb, 14/9kg

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)

4-5 Sets, For Quality

9 Floor Dumbbell Pull-Overs

12 Dumbbell Tricep Skull Crushers

15 Floor Dumbbell Chest Flys

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

CrossFit East River – WOD

Warm-Up (Checkmark)

400m Group Run

–

2 Sets

:30/:30 Active Scorpion Stretch

1:00 Alternating Active Pigeon Stretch

–

3 Sets

:20 Wall Supported Handstand Hold

10 Alternating V-Ups

:20 Lateral Shuffle x (25/25ft, 7.5/7.5m)

Shaggy and Scooby (Time)

Partner Workout

10 Rounds for Time (5 Rounds / Partner)

2 Wall Walks

4 Shuttle Runs

20 Abmat Sit-Ups

4 Shuttle Runs

1 Shuttle Run = (25/25ft, 7.5/7.5m)

1:1 Work to Rest Ratio
–

Goal: 18:00-22:00

Time Cap: 25:00

Primary Objective: Complete each round as close to 2:00 as possible

Secondary Objective: Maintain unbroken Wall Walks. This means as soon as you come down from one, you go right back into the next rep.

[Shaggy and Scooby: Levels] (Time)

Level 2:

As prescribed

—

Level 1:

Partner Workout

10 Rounds for Time (5 Rounds / Partner)

2 Wall Walks to 20’’ off the Wall

3 Shuttle Runs

20 Abmat Sit-Ups

3 Shuttle Runs

1 Shuttle Run = (25/25ft, 7.5/7.5m)

1:1 Work to Rest Ratio

—-

Masters 55+:

As prescribed

—

Competitor:

Kettlebell: 70/53lb, 32/24 kg

Box: 30/24’’

—

Big Class Option

Partner Workout

10 Rounds for Time (5 Rounds / Partner)

2 Wall Walks

4 Shuttle Runs

20 Abmat Sit-Ups

100m Sprint

1 Shuttle Run = (25/25ft, 7.5/7.5m)

1:1 Work to Rest Ratio

—-

Hotel Gym / Travel / Limited Equipment, Solo

As prescribed

Mobility (Checkmark)

PRVN Yoga Flow #2

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 (AMRAP – Reps)

5:00 AMRAP

-Max Wall Facing Handstand Hold

*Every time you break perform 10 V-Ups

1 sec = 1 rep

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

CrossFit East River – WOD

Warm-Up (No Measure)

3:00 Cardio Choice

–

2 Sets

:30 Foam Roll Thoracic Extension

:30 Extended Reverse Plank Bridge

8/8 Quadruped Thoracic Rotations

–

3 Sets

Back Rack Jump to Split

BTN Press in Split

Jerk Recovery, Front Foot Step Back First

Split Jerk + Recovery

Can add light loads to the specific barbell prep if necessary

Split Jerk (Every 2:00 x 6 Sets
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 73%
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 78%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 83%
Set 4: 1 Split Jerk @ 88%
Set 5: 1 Split Jerk @ 88%
Set 6: 1 Split Jerk @ 88%)

*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.

Pantera (AMRAP – Rounds and Reps)

10:00 AMRAP

2 Power Clean

4 Push Press

8 Chest to Bar Pull-Ups

Barbell: 185/125lb, 84/57kg
—

Goal: ~8+ Rounds

Primary Objective: Complete the barbell complex and chest to bar unbroken

Secondary Objective: Maintain as close to 1:00 / round as possible

[Pantera: Levels] (AMRAP – Rounds and Reps)

Level 2:

10:00 AMRAP

2 Power Clean

4 Push Press

8 Pull-Ups

Barbell: 155/105lb, 70/48kg

—

Level 1:

10:00 AMRAP

2 Hang Power Clean

4 Push Press

8 Jumping Pull-Ups

Barbell: 75/55lb, 34/25kg

—

Masters 55+

10:00 AMRAP

2 Power Clean

4 Push Press

8 Pull-Ups

Barbell: 95/65lb, 43/30kg

—

Competitor:

10:00 AMRAP

2 Power Clean

4 Push Press

8 Chest to Bar Pull-Ups

Barbell: 205/145lb, 93/66kg

—

Big Class Option

As prescribed

—

Hotel Gym / Travel / Limited Equipment

10:00 AMRAP

8 Dual Dumbbell Power Clean

8 Dual Dumbbell Push Press

8 Pull-Ups

Load: 50/35lb, 22.5/15kg

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 Accessores (Checkmark)

For Quality:

4 Sets

15 Banded Hip Thrust

5/5 Rear Foot Elevated Single Leg Deadlift , Moderate Load

5/5 Crossover Box Step Ups , Light Load
Pick a height for the crossover box step up that puts you 4-6 inches ABOVE parallel, and focus on engaging the glute & posterior hip on the working leg.

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

CrossFit East River – WOD

Warm-Up (No Measure)

12:00 EMOM

min 1: 12/9 Calorie Row

min 2: 6 Lateral Burpees over the Rower

min 3: 12 Crossover Step-Overs

min 4: 8 Step-Down Box Jumps

*May add light loads to the crossover step-overs if desired

Sham Pain (3 Rounds for time)

For Time:

Every 8:00 x 3 Sets

15-12-9 Row Calories

12-9-7 Burpee Box Jump Overs 24″/20″

*Female Row: 12-9-7 calories
Goal: 4:00-5:00/ Set

Score: Average Interval Time

Primary Objective: Burpee Box Jump Over Pace

Secondary Objective: Consistent Times Across Sets

[Sham Pain: Levels] (3 Rounds for time)

Level 2:

As prescribed

—-

Level 1:

For Time:

Every 8:00 x 3 Sets

13-10-7 Row Calories

9-7-5 Burpee Step-Ups

*Female Row: 10-8-6 Calories

—

Masters 55+:

For Time:

Every 8:00 x 3 Sets

15-12-9 Row Calories

9-7-5 Burpee Box Jump Overs 24″/20″

*Female Row: 12-9-7 calories

*Step-Overs Allowed

—

Competitor:

For Time:

Every 8:00 x 3 Sets

21-15-9 Row Calories

15-12-9 Burpee Box Jump Overs 24″/20″

*Female Row: 15-12-9 calories

—-

Big Class Option:

3 Sets

Minute 1: 18/15 Calorie Row

Minute 2: Max Burpee Box Jump Overs 24/20’’

Minute 3: Rest

Minute 4: 18/15 Calorie Ski Erg

Minute 5: Max Line Facing Burpees

Minute 6: Rest

Minute 7: 16/12 Calorie Echo Bike

Minute 8: Max Burpees to 6’’ Target

Minute 9: Rest

—

Travel/Hotel:

For Time:

Every 8:00 x 3 Sets

300-200-100m Run

12-9-7 Burpee “Odd Object Jump Overs

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 (13 Rounds for reps)

For Quality:

15:00 EMOM

Minute 1 – :30 Weighted Plank

Minute 2 – :30 Hanging Flutter Kicks

Minute 3 – :30 Weighted Russian Twists
—

The goal is to go unbroken for the :30 working windows, so pick loads for the russian twist or a bent knee flutter position as needed.

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

CrossFit East River – WOD

Warm-Up (No Measure)

2:00 Cardio Choice

–

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

–

2 Sets

6 Inchworm Push-Ups

10 Alternating Down Dog Toe Touch

10 Alternating Goblet Cossack Squats

Paused Front Squat (Take 10:00 to Establish
1RM Pause Squat (1sec) )

Front Squat (Then
3 Front Squats @ 85-90% of Heavy for the Day
5 Front Squats @ 80% of Heavy for the Day
*No Pause on the Drop Sets)

The goal is to complete all the Front Squats on a 15:00 Clock

Rolling Thunder (AMRAP – Rounds and Reps)

11:00 AMRAP

13 Deadlifts

8 Front Rack Lunges

5* Strict Handstand Push-Ups

Load: 155/105lb, 70/52kg

Add 2 Strict Handstand Push-Ups Each Set
Goal: ~6+ Rounds

Primary Objective: Complete the Deadlifts and Front Rack Lunges in under 1:00

Secondary Objective: Maintain unbroken strict handstand push-ups as long as you can

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)

3 Sets, For Quality

8/8 Foot Elevated Cossack Squat

15 Weighted Hip Extensions

12-15 Parallette Deficit Push-Ups

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

Monday: Squat Snatch 5-4-3-2-1
Couplet: “Karabel” (Wall Balls + Power Snatches)

Tuesday: Bar Muscle-Ups
Run + Bar Muscle-Up + Knee to Elbows + Double Under + Row

Wednesday: Pause Front Squat 1 x 1
Deadlift + Front Rack Lunge + Strict Handstand Push-Ups

Thursday
Couplet: Row + Burpee Box Jump Overs

Friday: Pause Split Jerk + Split Jerk
Triplet: Power Clean + Push Press + Chest to Bar

Saturday:
Wall Walks + Shuttle Runs + Abmat Sit-Ups

Sunday: Turkish Get-Ups & Sandbag Cleans
Sandbag Bear Hug Holds
Couplet: American Kettlebell Swings + Push-Ups

CrossFit East River – WOD

The Long and Short of it (4 Rounds for calories)

Every 8:00 minutes, 4 Sets ( 2 @ each station)

Station 1:

600 Run

into..

2 Rounds

7 Bar Muscle-Ups

50 Double Unders

In Remaining Time…

-Max Row cals

Station 2:

24 Alternating Angels Press

Into..

2 Rounds

15 Knee to Elbows

50 Double Unders

In Remaining Time..

-Max Row cals

Dumbbell Load: 50/35lb

Angel’s Press = *Single Arm Devils Press

*No Rest between stations
Stimulus: Muscular Endurance and Aerobic Capacity

RPE: 7/10

Primary Objective: Complete each buy-in under 6:00.

Secondary Objective: Achieve consistent paces across on the Row/Bike.

[The Long and Short of It: Levels] (4 Rounds for calories)

Level 2:

Every 8:00 minutes, 4 Sets ( 2 @ each station)

Station 1:

400 Run

into..

2 Rounds

12 “Kipping” Chest to Bar Pull-Ups

40 Double Unders

-Max Row/Bike

Station 2:

18 Alternating Angels Press

into..

2 Rounds

15 Kipping Knees to Chest

40 Double Unders

into..

-Max Row/Bike

Dumbbell Load: 35/25lb, 15/12kg

—-

Level 1:

Every 8:00 minutes, 4 Sets ( 2 @ each station)

Station 1:

400m Run

into..

2 Rounds

10 Banded Strict Pull-Ups

60 Single Unders

-Max Row/Bike

Station 2:

18 Alternating Angels Press

into..

2 Rounds

12 Strict Knee Raises

60 Single Unders

into..

-Max Row/ Bike

Dumbbell Load: 25/15lb, 12/7kg

—

Competitor:

Every 8:00 minutes, 4 Sets ( 2 @ each station)

Station 1:

800m Run

into..

2 Rounds

9 Bar Muscle-Ups

63 Double Unders

-Max Echo Bike

Station 2:

30 Alternating Angels Press

into..

2 Rounds

18 Knee to Elbows

63 Double Unders

into..

-Max Echo Bike

Dumbbell Load: 70/53lb, 32/22.5

—-

Big Class Variation:

As prescribed, Start on 2:30 Delay’s to allow enough time between athletes on the bike.

This will allow Group 1 on the 0:00, Group 2 on the 2:30, Group 3 on the 5:00.

Alternatively, if you need to accommodate a bigger class and more bikes, substitute any machine for one of the stations instead of the bike and this will allow for a very easy class management strategy and you can add another 3 groups and have them start on the other station.

—-

Hotel / Travel / Limited Equipment

Every 8:00 minutes, 4 Sets ( 2 @ each station)

Station 1:

800m Run

into..

2 Rounds

7 Burpee Pull-Ups

50 Double Unders

-Max Jumping Lunges

Station 2:

30 Alternating Angels Press

into..

2 Rounds

12 Strict Knees to Elbow

50 Double Unders

into..

-Max Jumping Lunges

Dumbbell Load: 50/35lb, 22.5/15kg

PRVN Mobility #10 (Checkmark)

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Accessories (Checkmark)

For Quality:

15:00 EMOM

Minute 1 – 10 Straight Bar Dips

Minute 2 – 10 Dual Dumbbell Bent Over Lateral Raises, Light Load

Minute 3 – 10 Dual Dumbbell Upright Rows , Light Load
Make sure to use loads for the raises that keep the movement strict. Keep a slight bend at the elbow for lateral variation. If you don’t have p-bars, setup dumbbells on tall boxes to perform your dips.

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

CrossFit East River – WOD

Warm-Up (No Measure)

3 Sets, For Quality

10 PVC Pipe Pass Throughs

5 Overhead Squats

5 Snatch Balance

10 Medball Cleans

5/5 Quadruped Thoracic Rotations

Squat Snatch (On a 15:00 Clock
5-4-3-2-1 Touch & Go, For Load

Rest as needed
)

Extra Instructions / Scaling Adjustments

Rest as needed to remain unbroken. Start between 70-75% of 1RM Snatch and ascend by feel for the day, with a target of

Karabel (Time)

10 Rounds for Time

3 Power Snatch 135/95lb, 61/43kg

15 Wall Balls 20/14lb, 9/6kg

*Programmed for PRVN Affiliate July 9th, 2021
Time Domain: 10:00-15:00

Time Cap: 18:00

Primary Objective: Complete each round in under 75 seconds

Secondary Objective: Remain unbroken on Wall Balls throughout

[Karabel: Levels] (Time)

Level 2

10 Rounds for Time

3 Power Snatch 115/75lb, 52/34kg

15 Wall Balls 20/14lb, 9/6kg

—-

Level 1:

10 Rounds for Time

3 Hang Power Snatch 75/55lb, 34/25kg

12 Wall Balls 14/10lb, 9/6kg

—-

Masters 55+:

10 Rounds for Time

3 Power Snatch 95/65lb, 43/30kg

12 Wall Balls 20/14lb, 9/6kg

—

Competitor / Rx+:

10 Rounds for Time

3 Power Snatch 185/125lb, 84/57kg

15 Wall Balls 30/20lb, 14/9kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

10 Rounds for Time

6 Alternating Dumbbell Snatch

18 Air Squats

PRVN Recovery #7 (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)

3-4 Sets, For Quality

10/10 RNT Split Squat

10 Seated Barbell Goodmorning

15 Ring Hamstring Curls

Read More

CrossFit East River – WOD

Warm-Up (No Measure)

3 Sets, For Quality

1:00 Cardio Choice

6/6 Kettlebell Windmill

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

Bench Press (Every 2:00 x 5 Sets
2 Tempo Bench Press + 3 Bench Press
)

*For the tempo reps you will maintain a 3 second descent and 1 second pause on the chest.

Start at ~60% of your 1RM and build to an RPE 8 for the day (leave 2-3 reps in t

Truck Bed (Time)

5 Rounds for Time

15/10 Calorie Echo Bike

5/5 Single Arm Dumbbell Hang Clean and Jerk

15/10 Push-Ups

Dumbbell: 50/35lb, 22.5/15kg
–

Goal: 8:00-11:00

Time Cap: 13:00

Stimulus: Shoulder Stamina / Muscular Endurance

RPE: 8/10

Primary Objective: Complete each round in under 2:00 minutes

Secondary Objective: Maintain unbroken Dumbbell Hang Clean and Jerks as well as the Push-Ups

[Truck Bed: Levels] (Time)

Level 2:

5 Rounds for Time

12/9 Calorie Echo Bike

5/5 Single Arm Dumbbell Hang Clean and Jerk

10/8 Push-Ups

Dumbbell: 35/25lb, 15/12kg

—-

Level 1:

5 Rounds for Time

10/7 Calorie Echo Bike

5/5 Single Arm Dumbbell Hang Clean and Jerk

10/8 Band Assisted Push-Ups

Dumbbell: 25/15lb, 12/7kg

—-

Masters 55+:

5 Rounds for Time

12/9 Calorie Echo Bike

5/5 Single Arm Dumbbell Hang Clean and Jerk

10/8 Push-Ups

Dumbbell: 30/20lb, 14/9kg

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Competitor:

Day Off, but if you choose to do this workout, move to a 70/50lb, 32.5/22.5kg Dumbbell

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Big Class Option

5 Rounds for Time

10/7 Calorie Echo Bike

5/5 Single Arm Dumbbell Hang Clean and Jerk

10 Air Squats

15/10 Push-Ups

Dumbbell: 50/35lb, 22.5/15kg

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Hotel Gym / Travel / Limited Equipment

5 Rounds for Time

20 Alternating Jumping Lunges

5/5 Single Arm Dumbbell Hang Clean and Jerk

15/10 Push-Ups

Dumbbell: 50/35lb, 22.5/15kg

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)

For Quality:

5 Sets

:15 Hanging L-Sit

-:15 rest-

:30 Sorenson Hold

-:30 rest-

:30/:30 Side Plank Hold

-:30 rest-

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