Today's WOD

Announcements

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Week of 5/5 WOD Overview

• Monday: Back Squat – Rowing, Burpees, Pullup Chipper WOD
• Tuesday: Power Clean & Jerk – Open WOD 13.4
• Wednesday: Running, Rope Climbs, Double Unders
• Thursday: Strict Press – Wall Walks, Thrusters, BBJO
• Friday: Deadlift – Situps, Deadlifts, Pullups
• Saturday: Hero WOD “Dom”

CrossFit East River – WOD

Paradise City (Time)

5 Rounds for Time

400m Run

25 American Kettlebell Swings

3/2 Rope Climbs

500/400m Row

50 Double Unders

Kettlebell: 53/35lb, 24/16kg

*Row can be subbed for Assault Bike (30/24 cals)

Coaching Notes, Strategy, and Goals

Goal Time Domain: 30-40 min

Time Cap: 40 minutes

There will more than likely be athletes that get time capped today and that is totally okay especially for this style of workout with long aerobic work.

Primary Objective: Complete the workout in under 40 minutes

Secondary Objective: Keep the runs and rows as close to 2 minutes as possible

Stimulus: Muscular Endurance and Aerobic Threshold

RPE: 7-8/10

We are looking for a steady, but challenging pace today. However, even splits are the primary focus.

[Paradise City: Levels] (Time)

Level 2:

5 Rounds for Time

400m Run

25 American Kettlebell Swings

2/1 Rope Climbs

500/400m row

35 Double Unders

Kettlebell: 44/26lb, 20/12kg

Level 1:

5 Rounds for Time

400m Run

25 Russian Kettlebell Swings

2 Pull to Stands

500/400m row

70 Single Unders

Kettlebell: 35/18lb, 16/8kg

Masters 55+:

5 Rounds for Time

400m Run

25 Russian Kettlebell Swings

2/1 Rope Climbs

500/400m row

35 Double Unders

Kettlebell: 44/26lb, 20/12kg

Competitor:

5 Rounds for Time

400m Run

25 American Kettlebell Swings

3/2 Rope Climbs

500/400m row

50 Double Unders

Kettlebell: 53/35lb, 24/16kg

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories

3-4 Sets

10-12 Supine Grip Bent Over Barbell Row

10-12 Barbell Hip Thrusts

:30/:30 Paloff Press Hold

Read More

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC.

Week of 5/5 WOD Overview

• Monday: Back Squat – Rowing, Burpees, Pullup Chipper WOD
• Tuesday: Power Clean & Jerk – Open WOD 13.4
• Wednesday: Running, Rope Climbs, Double Unders
• Thursday: Strict Press – Wall Walks, Thrusters, BBJO
• Friday: Deadlift – Situps, Deadlifts, Pullups
• Saturday: Hero WOD “Dom”

CrossFit East River – WOD

Power Clean + Jerk (Weight)

Power Clean + Jerk

Every 2:00 minutes x 6 Sets

1+1 @ 80%+ Building to a Max for the Day

We are looking for this to be a Power Clean and Jerk Max. This means that the Clean must be of the Power variation and the Jerk can either be a Split Jerk or Push Jerk. This allows for athletes to use whatever will allow them to be most effective for the max of the day.

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Barbell: 135/95lb, 61/43kg

Stimulus: Barbell / Midline Conditioning

RPE : 9/10

[Open 13.4 Levels]

Level 2:

Barbell: 95/65b 43/30kg

Competitor:

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

4 Sets: For Quality

15 Weighted GHD Hip Extensions

3-5 Dragon Flags

:30/:30 Side Plank

Read More

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC.

Week of 5/5 WOD Overview

• Monday: Back Squat – Rowing, Burpees, Pullup Chipper WOD
• Tuesday: Power Clean & Jerk – Open WOD 13.4
• Wednesday: Running, Rope Climbs, Double Unders
• Thursday: Strict Press – Wall Walks, Thrusters, BBJO
• Friday: Deadlift – Situps, Deadlifts, Pullups
• Saturday: Hero WOD “Dom”

CrossFit East River – WOD

Back Squat (Take 15:00 minutes to Establish
1RM Back Squat
)

The focus here will be setting up for a great attempt at 102-105% of your previous 1RM Back Squat

Suggested Loading:

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70%

1 Rep @ 80%+

– Resting 60-90 seconds b/t these sets –

1 Rep @ 86%

1 Rep @ 92%

1 Rep @ 97%

1 Rep @ 102-105%

Rest 3:00 b/t single at or above 90%

Back in Black (Time)

For Time

500m Row

25 Burpees

50 Pull-Ups

25 Burpees

500m Row
Coaching Notes, Strategy, and Goals

Time Domain: 9-12min

Time Cap: 15min

Stimulus: Chipper Conditioning and Aerobic Capacity

RPE: 9/10

Workout Strategy and Movement Breakdown:

This is a pyramid-style workout with two big efforts on the rower bookending burpee and pull-up volume. Your pacing must be smart early — aggressive but controlled — to avoid redlining before the second round of burpees. Expect this to feel like a gut-check around the second set of burpees and into the final row.

[Back in Black: Levels] (Time)

Level 2:

For Time

500m Row

20 Burpees

30 Pull-Ups

20 Burpees

500m Row

Level 1:

For Time

400m Row

20 Burpees

30 Banded Strict Pull-Ups

20 Burpees

400m Row

Masters 55+:

For Time

500m Row

20 Burpees

30 Pull-Ups

20 Burpees

500m Row

Competitor:

For Time

500m Row

25 Burpees to Target

50 Chest to Bar Pull-Ups

25 Burpees to Target

500m Row

Big Class Option:

2 Sets: For Max Reps

2:00 Max Calorie Row

2:00 Max Burpees

2:00 Max Pull-Ups

Start athletes on different stations and rotate each on the 2:00 mark

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

3 Sets: For Quality

10 Dual Kettlebell Front Rack Step-Ups (20in Box)

20 Kettlebell Gorilla Rows

10 Reverse Nordic Curls

Read More

CrossFit East River – WOD

Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep (4-6 min)  

2 Sets: For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Hang Power Snatch + 6-8 Reactive Quarter Squat Jumps

3 Tall Box Jumps

Specific Prep (4-6 min)

Add loads to the barbell so the bar is off the floor

3 Slow Power Snatch

3 Power Snatch Singles

3 TnG Power Snatch

–

Then start the working 10:00 Clock to build to a 3RM TnG Power Snatch

Power Snatch (On a 10:00 Clock
Establish a 3RM Power Snatch
* Touch and Go)

Level 2 and Masters: Not Tng

Level 1:

10:00 EMOM

3 Hang Power Snatch

Key focus areas:

Barbell cycling patterns and keeping the bar close on the way up and down the body in a 3RM touch and go lift.

Snappy turnover at the top of each lift.

“Harvard Hustle” (Time)

For Time:

15-12-9

Power Snatch

Box Jumps

Barbell: 135/95lb, 61/43kg

Box Height: 30/24in
–

Goal Time Domain : 9-12min

Time Cap: 12min

Stimulus: Barbell Conditioning / Hip Extension Dominant

RPE: 9/10

Key focus areas:

Great positions for barbell cycling. Stay close to the barbell and drive through the legs.

Stay with strong quick singles and a good cadence and pace across for both the Box Jumps and Power Snatches

That first jump is a doozy, so make it count on every set.

[Harvard Hustle: Levels] (Time)

Level 2:

For Time:

15-12-9

Power Snatch

Box Jumps

Barbell: 95/65lb, 34/30kg

Box Height: 24/20in

–

Level 1:

For Time:

21-15-9

Hang Power Snatch

Box Step-Ups

Barbell: 45/35lb, 20/15kg

Box Height: 24/20in

–

Masters 55+:

For Time:

15-12-9

Power Snatch

Box Jumps

Barbell: 75/55lb, 34/25kg

Box Height: 24/20in

–

Competitor:

Semifinals Workouts

–

Travel / Hotel:

For Time:

22-16-12

Alternating Dumbbell Snatch

Bench Jumps

Dumbbell: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #4

: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)

4 Sets: For Quality

10/10 Banded External Rotations

10/10 Banded Internal Rotations

15-20 Banded Face Pulls

Read More

Announcements

Key Focus Points for the Week:

Strength + Olympic Lifting Progressions:

• Clean Complex (Monday): Power and Speed Development, Refining and Honing in Positions
• Strength Superset (Tuesday): Bench Press @ Moderate Loads and Carries to build the upper body strength while allowing optimal recovery.
• Strength Superset (Thursday): Deadlift and Strict Press Primer session for next week’s tests.
• Overhead Squat (Friday): Challenging positional strength and stability over max loading.
• 3RM Power Snatch (Sunday): Fun test for a Sunday session where we can dial in positions and have a great finish to the week.

Conditioning Themes:

• Upper Body Density (Tuesday): Short challenging workout centered around upper body muscular endurance.
• Murph Prep (Wednesday):
• Short Rest Interval Style Triplet (Friday): Complementary movements and Grip Fatigue will be the focus of the day.
• Saturday: Long Partner Chipper Today with a fun mix of Running, Wall Balls, Machines and Rope Climbs.

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC.

CrossFit East River – WOD

“You Go, Glen Coco!” (Time)

For Time: with a Partner

6/4 Rope Climbs

50/40 Calorie Row

50 Wall Balls

1000m Run

50 Wall Balls

50/40 Calorie *Bike

50 Wall Balls

6/4 Rope Climbs

*Bike Erg 50/40 Cals, Assault Bike 45/35 Cals, Echo Bike 42/30 Cals

Wall Ball: 20/14lb, 10/9ft Target
—

Time Cap: 28min

Primary Objective: Complete each station besides the run in under 2:45

Secondary Objective: Keep the back half of this workout to the same time domain as the front half. Really focus on efficiency on Wall Balls as those will creep up.

Stimulus: Leg Stamina / Muscular Endurance

RPE: 8/10

[You Go, Glen Coco!: Levels] (Time)

Level 2:

For Time:

5/3 Rope Climbs

50/40 Calorie Row

40 Wall Balls

1000m Run

40 Wall Balls

50/40 Calorie *Bike

40 Wall Balls

5/3 Rope Climbs

*Bike Erg 50/40 Cals, Assault Bike 45/35 Cals, Echo Bike 42/30 Cals

Wall Ball: 20/14lb, 10/9ft Target

—

Level 1:

For Time:

5 Pull to Stands

50/40 Calorie Row

40 Wall Balls

800m Run

40 Wall Balls

50/40 Calorie *Bike

40 Wall Balls

5 Pull to Stands

*Bike Erg 50/40 Cals, Assault Bike 45/35 Cals, Echo Bike 42/30 Cals

Wall Ball: 14/10lb, 10/9ft target

—

Masters 55+:

For Time:

5/3 Rope Climbs

50/40 Calorie Row

40 Wall Balls

800m Run

40 Wall Balls

50/40 Calorie *Bike

40 Wall Balls

5/3 Rope Climbs

*Bike Erg 50/40 Cals, Assault Bike 45/35 Cals, Echo Bike 42/30 Cals

Wall Ball: 14/10lb, 10/9ft target

—

Competitor:

Complete Solo!

Big Challenge today

—

Travel /Hotel Gym : Solo

For Time:

20/15 Strict Pull-Ups

600m Run

50 Air Squats

600m Run

50 Air Squats

600m Run

50 Air Squats

20/15 Strict Pull-Ups

Mobility

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

4 Sets: For Quality

5/5 Bulgarian Split Squat 31×1 Tempo

10-12 Barbell Bent Over Row @ moderate load (unbroken)

Read More

Announcements

Key Focus Points for the Week:

Strength + Olympic Lifting Progressions:

• Clean Complex (Monday): Power and Speed Development, Refining and Honing in Positions
• Strength Superset (Tuesday): Bench Press @ Moderate Loads and Carries to build the upper body strength while allowing optimal recovery.
• Strength Superset (Thursday): Deadlift and Strict Press Primer session for next week’s tests.
• Overhead Squat (Friday): Challenging positional strength and stability over max loading.
• 3RM Power Snatch (Sunday): Fun test for a Sunday session where we can dial in positions and have a great finish to the week.

Conditioning Themes:

• Upper Body Density (Tuesday): Short challenging workout centered around upper body muscular endurance.
• Murph Prep (Wednesday):
• Short Rest Interval Style Triplet (Friday): Complementary movements and Grip Fatigue will be the focus of the day.
• Saturday: Long Partner Chipper Today with a fun mix of Running, Wall Balls, Machines and Rope Climbs.

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC.

CrossFit East River – WOD

Overhead Squat (Overhead Squat
Every 2:00 minutes x 5 Sets
3 Reps @ 80%+ of 1RM Snatch
)

% of 1RM Snatch

Key focus areas:

Global Tension / Bracing

Root through the feet.

Continually press up on the bar and you descend into the squat.

“Bruiser’s Bootcamp” (6 Rounds for time)

Every 2:00 minutes x 6 Sets

8 Toe to Bar

5/5 Single Arm Dumbbell Hang Snatch

12 Single Dumbbell Box Step-Overs

Box Height: 24/20in

Dumbbell: 50/35lb, 22.5/15kg
—

Goal: ~1:30 / Set

Stimulus: Upper Body Density / Interference

RPE : 7/10

[Bruisers Bootcamp: Levels] (6 Rounds for time)

Level 2:

Every 2:00 minutes x 6 Sets

8 Toe to Bar

5/5 Single Arm Dumbbell Hang Snatch

12 Single Dumbbell Box Step-Overs

Box Height: 24/20in

Dumbbell: 35/25lb, 15/12kg

—

Level 1:

Every 2:00 minutes x 6 Sets

8 Hanging Knee Raises

5/5 Single Arm Dumbbell Hang Snatch

12 Box Step-Overs

Box Height: 24/20in

Dumbbell: 25/15lb, 12/7kg

–

Masters 55+:

Every 2:00 minutes x 6 Sets

8 Toe to Bar

5/5 Single Arm Dumbbell Hang Snatch

12 Single Dumbbell Box Step-Overs

Box Height: 24/20in

Dumbbell: 30/20lb, 14/9kg

—

Competitor:

Every 2:00 minutes x 6 Sets

12 Toe to Bar

5/5 Single Arm Dumbbell Hang Snatch

12 Single Dumbbell Box Step-Overs

Box Height: 24/20in

Dumbbell: 70/50lb, 32/22.5kg

–

Travel / Hotel:

As prescribed

*Can sub Bench Step-Ups

Mobility

PRVN Recovery #4

: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)

5 Sets: For Quality

3 Seated Box Jumps to High Box

3/3 Single Leg Broad Jumps with 2 Foot Landing

Read More

Announcements

Key Focus Points for the Week:

Strength + Olympic Lifting Progressions:

• Clean Complex (Monday): Power and Speed Development, Refining and Honing in Positions
• Strength Superset (Tuesday): Bench Press @ Moderate Loads and Carries to build the upper body strength while allowing optimal recovery.
• Strength Superset (Thursday): Deadlift and Strict Press Primer session for next week’s tests.
• Overhead Squat (Friday): Challenging positional strength and stability over max loading.
• 3RM Power Snatch (Sunday): Fun test for a Sunday session where we can dial in positions and have a great finish to the week.

Conditioning Themes:

• Upper Body Density (Tuesday): Short challenging workout centered around upper body muscular endurance.
• Murph Prep (Wednesday):
• Short Rest Interval Style Triplet (Friday): Complementary movements and Grip Fatigue will be the focus of the day.
• Saturday: Long Partner Chipper Today with a fun mix of Running, Wall Balls, Machines and Rope Climbs.

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC.

CrossFit East River – WOD

Strength Superset (10 Rounds for weight)

10:00 EMOM

Minute 1: 5 Deadlifts

Minute 2: 5 Strict Press

Deadlift @ 65-70% Across

Strict Press: 65-70% Across
–

% Strict Press and Deadlift

Modifications:

We can adjust the Deadlift to a Hex Bar Deadlift or Sumo Deadlift.

We can modify the Strict Press to Dual Dumbbell Strict Press or a Landmine Press if needed.

“So Much Fun, It Should Be Illegal!” (AMRAP – Rounds and Reps)

8:00 AMRAP

4 Wall Facing Handstand Push-Ups

8 Sumo Deadlift High Pull

Barbell: 95/65lb, 43/30kg
—

Goal: 6+ rounds

Stimulus: Push/Pull Muscular Endurance and Stamina

RPE: 7/10

Key focus areas:

Tight core position on the Wall Facing Handstand Push-Up

Body position and timing in the Sumo Deadlift High Pull

Keeping a good pace between movements to maintain steady throughout the workout.

[So Much Fun It should be Illegal: Levels] (AMRAP – Rounds and Reps)

Level 2:

8:00 AMRAP

4 Wall Facing Handstand Push-Ups to 2in Riser

8 Sumo Deadlift High Pull

Barbell: 75/55lb, 34/25kg

Hands placed 15in from wall

–

Level 1:

8:00 AMRAP

4 Dual Dumbbell Tall Kneeling Strict Press

8 Kettlebell Sumo Deadlift High Pull

Barbell: 44/26lb 20/12kg

–

Masters 55+:

8:00 AMRAP

4 Wall Facing Handstand Push-Ups to 2in Riser

8 Sumo Deadlift High Pull

Barbell: 75/55lb, 34/25kg

Hands placed 15in from wall

–

Competitor:

8:00 AMRAP

4 Deficit Wall Facing Handstand Push-Ups 3/1.5in

8 Sumo Deadlift High Pull

Barbell: 115/75lb, 34/25kg

–

Travel / Hotel:

8:00 AMRAP

4 Wall Facing Handstand Push-Ups

8 Dual Dumbbell Sumo Deadlift High Pull

Dumbbells: 2 x 35/25lb, 15/12kg

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

10-15 Barbell Hip Thrust

:15-:20 Barbell Hip Thrust Hold

100ft (30m) Sandbag Bear Hug Carry, For Load

Read More

Announcements

Key Focus Points for the Week:

Strength + Olympic Lifting Progressions:

• Clean Complex (Monday): Power and Speed Development, Refining and Honing in Positions
• Strength Superset (Tuesday): Bench Press @ Moderate Loads and Carries to build the upper body strength while allowing optimal recovery.
• Strength Superset (Thursday): Deadlift and Strict Press Primer session for next week’s tests.
• Overhead Squat (Friday): Challenging positional strength and stability over max loading.
• 3RM Power Snatch (Sunday): Fun test for a Sunday session where we can dial in positions and have a great finish to the week.

Conditioning Themes:

• Upper Body Density (Tuesday): Short challenging workout centered around upper body muscular endurance.
• Murph Prep (Wednesday):
• Short Rest Interval Style Triplet (Friday): Complementary movements and Grip Fatigue will be the focus of the day.
• Saturday: Long Partner Chipper Today with a fun mix of Running, Wall Balls, Machines and Rope Climbs.

CrossFit East River – WOD

“What, Like It’s Hard?” (Time)

3 Sets For Time:

400m Run

20 Pull-Ups

30 Sit-Ups

40 Air Squats

400m Run

Rest 3:00 b/t sets
–

Goal Time Domain : 7-11 minutes / set

Time Cap : 12 minutes / set

Stimulus: Murph Prep Style Workout

RPE : 8.5/10

[What, Like its Hard: Levels] (Time)

Level 2:

3 Sets For Time:

400m Run

15 Pull-Ups

20 Sit-Ups

30 Air Squats

400m Run

Rest 3:00 b/t sets

–

Level 1:

3 Sets For Time:

200m Run

15 Jumping Pull-Ups

20 Sit-Ups

30 Air Squats

200m Run

Rest 3:00 b/t sets

–

Masters 55+:

3 Sets For Time:

400m Run

10 Pull-Ups

20 Sit-Ups

30 Air Squats

400m Run

Rest 3:00 b/t sets

–

Competitor:

3 Sets For Time:

400m Run

20 Chest to Bar Pull-Ups

30 GHD Sit-Ups

40 Air Squats

400m Run

Rest 3:00 b/t sets

–

Travel/ Hotel:

As prescribed

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

:10-:15 Supine Grip Chin Over Bar Hold

15-20 Banded Bicep Curls

:30 Weighted Wall Sit

Read More

Announcements

Key Focus Points for the Week:

Strength + Olympic Lifting Progressions:

• Clean Complex (Monday): Power and Speed Development, Refining and Honing in Positions
• Strength Superset (Tuesday): Bench Press @ Moderate Loads and Carries to build the upper body strength while allowing optimal recovery.
• Strength Superset (Thursday): Deadlift and Strict Press Primer session for next week’s tests.
• Overhead Squat (Friday): Challenging positional strength and stability over max loading.
• 3RM Power Snatch (Sunday): Fun test for a Sunday session where we can dial in positions and have a great finish to the week.

Conditioning Themes:

• Upper Body Density (Tuesday): Short challenging workout centered around upper body muscular endurance.
• Murph Prep (Wednesday):
• Short Rest Interval Style Triplet (Friday): Complementary movements and Grip Fatigue will be the focus of the day.
• Saturday: Long Partner Chipper Today with a fun mix of Running, Wall Balls, Machines and Rope Climbs.

CrossFit East River – WOD

Strength Superset (5 Rounds for weight)

15:00 EMOM

Minute 1: 5 Bench Press

Minute 2: 100ft (30m) Dual Kettlebell Front Rack + 100ft (30m) Farmers Carry

Minute 3: Rest

Bench Press @ 70-75% Across

Kettlebells @ 2 x 53/35lb, 24/16kg
–

Details

Bench Press: Perform at 70-75% of your one-rep max, ensuring strict form and controlled movement.

Kettlebells: Use weights of 2 x 53/35lb (24/16kg) for the front rack and farmer’s carry. Focus on maintaining a strong core and upright posture during carries.

Goals:

Build upper body strength and stability through the bench press.

Enhance grip strength and core stability with kettlebell carries.

Maintain a steady pace to maximize performance and recovery during the rest minute.

Considerations:

Adjust the weight of the kettlebells as needed based on your experience and comfort level.

Focus on controlled movements and proper technique to prevent injury.

Look to adjust the Bench Press to a Floor Press or Dumbbell Bench Press if needed.

“I’m Not Even Mad!” (Time)

For Time

2-4-6-8-10

Burpee Box Jump Overs

50 Double Unders

10/8 Push-Ups

Box Height: 24/20in
—

Goal Time Domain: 7-11 minutes

Time Cap: 12 minutes

Stimulus: Upper Body Density / Interference

RPE: 7/10

[I’m Not Even Mad: Levels] (Time)

Level 2:

For Time

2-4-6-8-10

Burpee Box Jump Overs

35 Double Unders

10/8 Push-Ups

Box Height: 24/20in

—

Level 1:

For Time

2-4-6-8-10

Burpee Box Step-Ups

50 Single Unders

10/8 Elevated Push-Ups (On Box)

Box Height: 24/20in

—

Masters 55+:

For Time

2-4-6-8-10

Burpee Box Jump Overs

35 Double Unders

10/8 Push-Ups

Box Height: 24/20in

*Can do stepovers

—

Competitor:

For Time

2-4-6-8-10

Burpee Box Jump Overs

75 Double Unders

15/10 Push-Ups

Box Height: 30/24in

–

Travel / Hotel:

As prescribed. Can sub Burpee Bench Jump Overs for Box Jump Overs

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)

3 Sets: For Quality

:10-:15 Ring Support Hold

15-20 Banded Tricep Extensions

100ft (30m) Sled Push

Read More

Announcements

Key Focus Points for the Week:

Strength + Olympic Lifting Progressions:

• Clean Complex (Monday): Power and Speed Development, Refining and Honing in Positions
• Strength Superset (Tuesday): Bench Press @ Moderate Loads and Carries to build the upper body strength while allowing optimal recovery.
• Strength Superset (Thursday): Deadlift and Strict Press Primer session for next week’s tests.
• Overhead Squat (Friday): Challenging positional strength and stability over max loading.
• 3RM Power Snatch (Sunday): Fun test for a Sunday session where we can dial in positions and have a great finish to the week.

Conditioning Themes:

• Upper Body Density (Tuesday): Short challenging workout centered around upper body muscular endurance.
• Murph Prep (Wednesday):
• Short Rest Interval Style Triplet (Friday): Complementary movements and Grip Fatigue will be the focus of the day.
• Saturday: Long Partner Chipper Today with a fun mix of Running, Wall Balls, Machines and Rope Climbs.

CrossFit East River – WOD

Clean (Every 2:00 x 5 Sets
Power Clean + Hang Squat Clean

Complete @ 70-80% of 1RM Clean)

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The focus here is on the technical capacity of the clean and really working to reinforce quality extension through the third pull. Focus on quick feet into the catch with a solid front rack position for Power Clean, then work to reinforce the same technical points moving into the Hang Squat Clean with a little more speed and movement into the catch.

Stimulus: Power and Speed Strength

RPE: 6/10 This should be more focused on feeling snappy and creating technical proficiency before really progressing loads.

Key focus areas:

Keeping the bar close and maintaining a quality front rack position in the catch.

Smooth off the floor and speed through the hips

Modifications:

Consider moving to Hang Power Cleans and Front Squats to develop the clean and then progress the positions in the Front Rack.

If needed move to Dumbbell Cleans for those really limited in the Front Rack positions.

“Bend and Snap” (6 Rounds for time)

Every 3:00 x 4 Sets

15/12 Calorie Row

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

Barbell: 135/95lb, 61/43kg
–

Goal: Complete each set in under 2:00 minutes

Cap: 2:30 / set

Stimulus : Barbell Cycling / Lactate Endurance

RPE : 8/10

[Bend and Snap: Levels] (4 Rounds for time)

Level 2:

Every 3:00 x 4 Sets

12/9 Calorie Row

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

Barbell: 115/75lb, 52/34kg

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Level 1:

Every 3:00 x 4 Sets

10/8 Calorie Row

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

Barbell: 75/55lb, 34/25kg

—

Masters 55+:

Every 3:00 x 4 Sets

12/9 Calorie Row

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

Barbell: 95/65lb, 43/30kg

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Competitor:

Every 3:00 x 4 Sets

15/12 Calorie Row

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

Barbell: 155/105lb, 70/48kg

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Travel / Hotel:

Every 3:00 x 4 Sets

15/12 Calorie Row

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Front Squats

Dumbbells: 2 x 50/35lb, 22.5/15kg

Mobility

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)

3 Sets: For Quality

8-10 Glute Ham Raises

:15-:20 GHD Supine Hold

100ft (30m) Reverse Sled Drag

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