Today's WOD

CrossFit East River – WOD

Warm-Up (No Measure)

2:00 Cardio Choice

–

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch

–

3 Sets, For Quality

5 Inchworm Push-Ups

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

Hang Power Clean + Power Clean (Weight)

Every 2:00 minutes, 6 Sets

1 Hang Power Clean + 1 Power Clean

*Start at 85% and build throughout this complex for the day.

Power Play (AMRAP – Rounds and Reps)

8:00 AMRAP

3-6-9-12…

Power Cleans 185/125lb, 84/57kg

Ring Dips
—

Goal: Complete the 5+ Rounds

Stimulus: Battery Work / Posterior Chain / Upper Body Press

RPE: 7/10

Primary Objective: Keep to quick singles on the Power Cleans with the focus of maintaining 6 seconds per rep

Secondary Objective: Keep the Ring Dips strict for as long as possible

[Power Play: Levels] (AMRAP – Rounds and Reps)

Level 2:

8:00 AMRAP

3-6-9-12…

Power Cleans 135/95lb, 61/43kg

Ring Push-Ups

—

Level 1:

8:00 AMRAP

3-6-9-12…

Hang Power Cleans 95/65lb, 43/30kg

Elevated Ring Push-Ups

—

Masters 55+:

8:00 AMRAP

3-6-9-12…

Power Cleans 95/65lb, 43/30kg

Ring Push-Ups

—

Competitor:

Look at Competitor Work for the Day. No Main WOD

—

Big Class Version

8:00 AMRAP

2-4-6-8-10..

Push-Ups

Power Cleans 185/125lb, 84/57kg

Ring Dips

Power Cleans 185/125lb, 84/57kg

The goal here is to have athletes start on different stations and stagger things in order to accommodate the amount of rings being used today.

—

Travel/Hotel:

8:00 AMRAP

4-8-12-16…

Dual Dumbbell Power Cleans 50/35lb, 22.5/15kg

Push-Ups

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

20 Banded Tricep Press-Downs

20 Weighted Hip Extensions

Read More

CrossFit East River – WOD

Back Squat (Every 2:30 minutes, 4 Sets
4 Back Squats @ 80%+
+
3 Depth Jump to Box Jump)

Wall-E (AMRAP – Rounds and Reps)

20:00 AMRAP

400m Run

30 Wall Balls 20/14lb, 9/6kg, 10/9ft

20 V-ups
—

Goal: 4-5 Rounds

Stimulus: Midline / Quad Stamina / Threshold Intensity

RPE: 7/10

Primary Objective: Complete 4+ Rounds

Secondary Objective: Increase intensity and decrease round split on each round of this workout.

[Levels: Wall-E] (AMRAP – Rounds and Reps)

Level 2:

20:00 AMRAP

400m Run

30 Wall Balls 20/14lb, 9/6kg, 10/9ft

20 V-Ups

—-

Level 1:

20:00 AMRAP

400m Run

30 Wall Balls 14/10lb, 6/4kg

20 Abmat Sit-Ups

—-

Masters 55+:

20:00 AMRAP

400m Run

30 Wall Balls 20/14lb, 9/6kg, 10/9ft

20 V-Ups

—

Competitor:

20:00 AMRAP

400m Run

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

20 GHD Sit-Ups

—-

Big Class Option:

20:00 AMRAP

400m Run

30 Wall Balls 20/14lb, 9/6kg, 10/9ft

20 V-Ups

—

Travel/Hotel:

20:00 AMRAP

400m Run

30 Air Squats

20 V-Ups

PRVN Recovery #5 (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 / Core Finisher (Checkmark)

8:00 for Quality

5 Hollow Roll to V- Up *over and back is 1 rep

8 Ring Body Saws

10 Plank Hip Twist s *over and back is 1 rep

Read More

CrossFit East River – WOD

Warm-Up (No Measure)

1:00/1:00 Active Scorpion Stretch

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

–

3 Sets, For Quality

5 Up Downs

10 Bar Kip Swings

10 Alternating Dumbbell Hang Snatch

5/5 Dumbbell Windmills

Strict Press + Push Press (Weight)

Every 2:00 minutes, 4 Sets

4 Strict Press + 4 Push Press

@ 75% + of Strict Press

Vice Grip (Time)

For Time:

8 Rounds

4 Dual Dumbbell Devils Press

7 Chest to Bar Pull-Ups

-into-

40 Lateral Burpees Over Dumbbells

Dumbbells: 50/35lbs (22.5/15kg)
—

***TEAM PRVN TUESDAY***

Goal: 13:00-15:00

Score: Time

RPE: 8/10

Primary Objective: Unbroken Chest to Bars As Long As Possible

Secondary Objective: Send the Final 20 Burpees

[Vice Grip: Levels] (Time)

Level 2:

Dumbbells 35/25lbs (15/12kg) / 5-7 Pull-Ups

—-

Level 1:

Dumbbells 25/15bs (12/7kg) / Ring Rows

—

Masters 55+:

Dumbbells 30/20lbs (14/9kg) / 5-7 Pull-Ups

—

Competitor:

5 Devils Press + 10 Chest to Bar Pull-Ups

—

Big Class Variation:

For Time:

8 Rounds

6 Alternating Single Arm Devils Press

7 Chest to Bar Pull-Ups

-into-

40 Lateral Burpees Over Dumbbell

Dumbbells: 50/35lbs (22.5/15kg)

—-

Hotel / Travel / Limited Equipment

For Time:

8 Rounds

4 Dual Dumbbell Devils Press

5 Strict Pull-Ups

-into-

40 Lateral Burpees Over Dumbbells

Dumbbells: 50/35lbs (22.5/15kg)

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

4-6 Box Piked Deficit Handstand Push-Up (40×2 Tempo)

16 Alternating Gorilla Rows

20 Banded Face Pulls

Read More

CrossFit East River – WOD

Warm-Up (No Measure)

3 Sets

:30 sec Row

:15 sec Transition

:30 sec Jump Rope

:15 sec Transition

–

1:00 Alternating Active Pigeon Stretch

30/30 second Kettlebell Hip Shift

1:00 Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

–

2 Sets

10 Romanian Deadlifts

10 Russian Kettlebell Swings

:30/:30 sec Side Plank

:30 sec Dead-Bugs

Deadlift (Every 3:00 minutes, 4 Sets

3 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
2 Reps @ 90%
)

*Immediately following each set of deadlifts, perform 3 max effort vertical jumps, resetting each rep.

Bulldozer (4 Rounds for calories)

For Max Calories

4 Sets

2:00 AMRAP

12-9-7-5 Deadlifts 275/185lb, 125/85kg

50 Double Unders

-Max Calorie Row in the Remaining Time

Rest 1:00 b/s
—

Stimulus: Posterior Chain / Muscular Endurance

RPE: 8/10

Primary Objective: Achieve more than 1:00 of time on the rower to accumulate max calories

Secondary Objective: Complete 20/16+ Cals per interval

[Bulldozer: Levels] (4 Rounds for calories)

Level 2:

4 Sets

2:00 AMRAP

12-9-7-5 Deadlifts 225/155lb, 102/70kg

35 Double Unders

-Max Calorie Row in the Remaining Time

Rest 1:00 b/s

—-

Level 1:

4 Sets

2:00 AMRAP

12-9-7-5 Deadlifts @ 55-60% of 1RM

75 Single Unders

-Max Calorie Row in the Remaining Time

Rest 1:00 b/s

—

Masters 55+:

4 Sets

2:00 AMRAP

12-9-7-5 Deadlifts 185/125lb, 84/57kg

50 Double Unders

-Max Calorie Row in the Remaining Time

Rest 1:00 b/s

—-

Competitor / Rx+:

For Max Calories

4 Sets

2:00 AMRAP

12-9-7-5 Deadlifts 315/215lb, 142/96kg

50 Double Unders

-Max Calorie Row in the Remaining Time

Rest 1:00 b/s

—-

Big Class Option

4 Sets, For Max Double Unders + Calories

Minute 1:

12-9-7-5 Deadlifts 275/185lb, 125/85kg

+Max Double Unders

Minute 2: Max Cal Row

Minute 3: Rest

—

Travel / Hotel / Limited Equipment

For Max Calories

4 Sets

2:00 AMRAP

15-12-9-7 Dual Dumbbell Deadlifts

50 Double Unders

-Max Distance Treadmill Run in Remaining Time

Rest 1:00 b/s

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)

Accumulate 3:00 Sorenson Hold, in as few sets as possible

Accumulate 50 Glute Ham Raises in as few sets as possible

Accumulate 1:30/1:30 Side Plank

Read More

CrossFit East River – WOD

Warm-Up (Checkmark)

2:00 minute Air Bike

–

2 Sets, For Quality

40 second Elevated Prayer Stretch

20 second Extended Reverse Plank Bridge

–

3 Sets, For Quality

15 Glute Bridge Banded Pull-Aparts

8 Burpees to Target

5 Strict Knee to Chest

Bench Press (Every 2:30, 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 83%
Set 4: 3 Reps @ 85%
Set 5: 2 Reps @ 85%+

*Immediately after each set of Bench Press perform 3 Plyometric Push-Ups)

Nichlas (3 Rounds for time)

3 Sets, For Time

5-4-3-2-1 Push-Ups

1-2-3-4-5 Burpee Pull-Ups

Rest 90 seconds between sets

Score = Slowest Set

Goal: 2:00-3:00/Set
Primary Objective: Even Split Across

Secondary Objective: Slightly descending splits from 1-3. This would look like, 2:30, 2:28, 2:25

RPE: 7/10

[Levels: Nichlas] (3 Rounds for time)

Level 2:

As prescribed

—-

Level 1:

3 Sets, For Time

5-4-3-2-1 Box Elevated Push-Ups

1-2-3-4-5 Burpee Jumping Pull-Ups

Rest 90 seconds between sets

—-

Masters 55+:

As prescribed

—-

Competitor:

Rest Day

—

Big Class Option

As prescribed

—

Hotel Gym / Travel / Limited Equipment

As prescribed

Mobility

PRVN Recovery #2

1:00 Childs 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)

5 Sets

5 Tempo Ring Pull-Up (5151)

5 Tempo Ring Dips (5151)

-Max L-Sit Hold

Rest as needed between sets and exercises

*Can do this with a Toenail spot assist and work through the range of motion with just a small amount of assistance to keep the tempo strict and really work on the control here.

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Announcements

No Pump Sesh This Friday – 5/30

CrossFit East River – WOD

[Levels: Into the Wild] (AMRAP – Rounds and Reps)

20:00 EMOM, 5 Sets

minute 1: Calorie Row

minute 2: Alternating DB Snatch / AKBS / UKBS

minute 3: Box Jump Overs

minute 4: Rest

DB: 50/35

Kettlebell: 53/35

Box: 24/20 Inches

Score = Total Sum of Reps

—

Level 1:

20:00 EMOM, 5 Sets

minute 1: Calorie Row

minute 2: Russian Kettlebell Swings

minute 3: Box Jump Overs

minute 4: Rest

Kettlebell: 53/35lb, 24/16kg

Box: 24/20 Inches

Score = Total Sum of Reps

—

Competitor:

20:00 EMOM, 5 Sets

minute 1: Calorie Row

minute 2: Alternating Dumbbell Snatch

minute 3: Box Jump Overs

minute 4: Rest

DB: 70/50lb, 32/22.5kg

Box: 30/24 Inches

—

Hotel Gym / Travel / Limited Equipment,

20:00 EMOM, 5 Sets

minute 1: Shuttle Runs 25ft (7.5m), (Each length = 1 rep)

minute 2: American Kettlebell Swings

minute 3: Bench Jump Overs

minute 4: Rest

Kettlebell: 53/35lb, 24/16kg

Mobility

PRVN Recovery #7

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

15/15 Single Leg DB Hip Thrust

30 sec Sandbag March

-Max Wall Sit

Rest as needed between sets

Read More

CrossFit East River – WOD

Warm-Up (Checkmark)

2 Sets (6:00 minutes)

10/10 Quadruped Adductor Rock Backs

30/30 sec Couch Stretch

30/30 sec Pigeon Pose

3 Sets, For Quality (6:00 minutes)

10 Bootstrap Squats

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

Back Squat (Every 3:00 for 15:00 minutes
5 Back Squats @ 75%+
+
3 Seated Box Jumps to High Box.)

We should be working with loads from 75-87%+ on the barbell today with the goal of building to a true heavy 5 for the day. Challenge the height on the box, but of course to just a safe height. We are looking to really hit extension well and develop power.

Closer to the Sun (Time)

3 Rounds for Time

15 Power Clean

21-15-9 Toe to Bar

15 Thrusters

21-15-9 Bar Facing Burpees

Load: 115/75lb, 52/35kg

Goal: 9:00-12:00

Time Cap: 15:00
Primary Objective: Complete the workout in the fastest overall time

Secondary Objective: Remain unbroken on the Toe to Bar and Thrusters

Stimulus: Barbell Conditioning / Anaerobic Threshold

RPE: 9/10

[Levels: Closer to the Sun] (Time)

Level 2:

Alternating Toe to Bar for Toe to Bar

Load: 95/65lb, 43/30kg

—

Level 1:

15 Hang Power Clean

21-15-9 Hanging Knee Raises

15 Thrusters

21-15-9 Burpees

Load: 45/35lb, 20/15kg

—

Masters 55+

Load: 75/55lb, 34/25kg

—

Competitor:

As prescribed

—

Big Class Option

Sub Lateral Burpees for Bar Facing Burpees

—

Hotel Gym / Travel / Limited Equipment

3 Rounds for Time

15 Dumbbell Power Clean

21-15-9 V-Ups

15 Dumbbell Thrusters

21-15-9 Dumbbell Facing Burpees

Load: 50/35lb, 22.5/15kg

PRVN Recovery #9

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 Completion:

20:00 EMOM

Minute 1 – 12 Plate Seated Calf Raise , Light Load Smooth Tempo

Minute 2 – 12 Dual Kettlebell RDL, Moderate Load

Minute 3 – 15 Lying Band Knees to Chest (green band)

Minute 4 – :50 Seconds Glute Bridge Hold

Minute 5 – Rest

Read More

CrossFit East River – WOD

Warm-Up (Checkmark)

2 Rounds

15 Banded Face Pulls

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

—-

2 Rounds

30 sec Row

30 sec Shuttle Runs (25/25ft, 7.5/7.5m)

8/8 Quadruped Thoracic Rotations

2 Wall Walks

10 Wall Facing Shoulder Taps

Northern Wind (AMRAP – Rounds and Reps)

20:00 AMRAP

450/400m Row

300m Run

15ft (5m) Handstand Walk

5* Strict Pull-Ups

Add 3/2 Strict Pull-Ups each round
Primary Objective: Complete ~5 rounds

Secondary Objective: Keep the Handstand Walk Unbroken throughout the workout

Stimulus: Aerobic Threshold / Gymnastics Conditioning

RPE: 7/10

Mobility

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

[Northern Wind: Levels] (AMRAP – Rounds and Reps)

Level 1:

20:00 AMRAP

450/400m Row

300m Run

2 Wall Walk

5 Banded Strict Pull-Ups

—

Masters 55+:

120:00 AMRAP

450/400m Row

300m Run

10ft (3m) Handstand Walk

5/4 Strict Pull-Ups

—

Competitor:

20:00 AMRAP

450/400m Row

300m Run

25ft (7.5m) Handstand Walk

7/6* Strict Pull-Ups

Add 3/2 Strict Pull-Ups each round

—

Big Class Version

20:00 AMRAP

400m Run

300/250m Row

2 Wall Walks

5* Strict Pull-Ups

Add 3/2 Strict Pull-Ups each round

Start on a 90 second Delay in Groups

—

Travel/Hotel:

20:00 AMRAP

600m Run

15ft (5m) Handstand Walk

5* Strict Pull-Ups

Add 3/2 Strict Pull-Ups each round

Optional Accessories (Checkmark)

4 Sets, For Quality

30 second Ring Plank Hold

Rest 15 second

30 second Hammer Curls

Rest 15 seconds

15/15 Second Single Arm Wall Facing Handstand Hold

Rest 15 seconds

15-20 second Supine Grip Chin Over Bar Hold

Rest 60 seconds between sets

Read More

CrossFit East River – WOD

Warm-Up / Body Heat

20 second Forward and Back Line Hops

20 second Side to Side Line Hops

20 second Bend and Bow

20/20 second Single Leg Toe Touches

Barbell Prep

3 Sets, Building Loads

Hang Snatch High Pull

Hang Power Snatch

Overhead Squat

Snatch Balance

Squat Snatch

Snatch Complex (5 Rounds for weight)

Every 2:00 minutes, 5 Sets

2 Hang Power Snatch + 1 TnG Squat Snatch

Perform all sets between 80-90% of 1RM Power Snatch.
Reset in the hip each time. Do not rush these and ‘touch and go’ them through the hip. Embrace the time under tension. The complex must be unbroken.

Momentum (Time)

7 Rounds for Time

7 Hang Power Snatch

9 Push Press

35 Double Unders

Barbell: 95/65lb, 43/30kg
Goal: 7:00-11:00

Time Cap: 12:00

Stimulus: Barbell Cycling and Efficiency

RPE: 8/10

[Levels: Momentum] (Time)

Level 2:

Barbell: 75/55lb, 32/25kg

—-

Level 1:

7 Rounds for Time

7 Hang Power Snatch

9 Push Press

50 Single Unders

Barbell: 45/35lb, 20/15kg

—

Masters 55+:

Barbell: 75/55lb, 32/25kg

—

Competitor:

Barbell: 115/75lb, 52/34kg

—-

Big Class Option:

As prescribed

—

Travel/Hotel:

7 Rounds for Time

7 Dual Dumbbell Hang Snatch

9 Dual Dumbbell Push Press

35 Double Unders

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 (5 Rounds for weight)

5 Sets, For Quality

5 Single Arm Dumbbell Shoulder to Overhead

+

50ft (15m) Single Arm DB Overhead Carry

+

5 Single Arm Dumbbell Shoulder to Overhead

+

50ft (15m) Single Arm DB Overhead Carry

Rest 30 seconds

30 second Weighted Wall Sit

Rest 60 second between sets

Warm-Up Mobility

2 Sets, For Quality

20 second Wall Thoracic Extensions

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

10/10 x 90-90 Get-up s

Read More

CrossFit East River – WOD

Panic at the Disco (AMRAP – Rounds and Reps)

For Reps:

5 Sets

3:00 On/1:00 Off

8-10-12-14…

Calorie Row

Deadlift

Abmat Sit-Ups

Barbell: 185/125lb, 84/57kg

*Women start at 6 Calories and increase by 2 each round

Score = Total Rounds + Reps

*You will pick up where you left off each AMRAP.
Goal: 6 Rounds

Score: Rounds + Reps

Stimulus: Posterior Chain / Core

RPE: 7/10

[Levels: Panic at the Disco] (AMRAP – Rounds and Reps)

Level 2:

Barbell: 155/105lb, 70/48kg

—-

Level 1:

F5 Sets

3:00 On/1:00 Off

6-8-10-12…

Calorie Row

Romanian Deadlift 45/35lb, 20/15kg

Abmat Sit-Ups

Women start at 4 Calories

—-

Masters 55+:

Barbell: 135/95lb, 61/43kg

—

Competitor:

Barbell: 225/155lb, 102/70kg

—-

Big Class Variation:

For Reps:

5 Sets

20 sec Max Calorie Echo

20 sec Max Deadlift

20 sec Max Abmat Sit-Ups

60 sec Rest

Barbell: 185/125lb, 84/57kg

Start Athletes on a 30 sec Delay to allow for 4 groups to go with group 1 starting on 0:00, Group 2 to start on 0:30, Group 3 to Start on 1:00, and group 4 to start on 1:30. This will allow a 10 sec transition between each partner on the Bike.

—-

Hotel / Travel / Limited Equipment

For Reps:

5 Sets

3:00 On/1:00 Off

8-10-12-14…

Mountain Climbers (Right + Left = 1 Rep)

Dual Dumbbell Deadlift 50/35lb, 22.5/15kg

Abmat Sit-Ups

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

Optional Accessories (Checkmark)

3 Sets, For Quality

10 Prone Y-T-W

15 Banded Russian Kettlebell Swings

45 second Sorenson Hold

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