Today's WOD

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

CrossFit East River – WOD

Warm-up

2:00 Row

—

3 Sets, For Quality

4 Inchworm Push-Ups

6/6 Single Arm Dumbbell Snatch Deadlift

6/6 Single Arm Dumbbell Hang Snatch High Pull

6/6 Single Arm Dumbbell Push Press

4 Alternating Dumbbell Snatch

Specific Workout Primer

14/11 Calorie Row @ Goal Pace

Rest 30 seconds

8 Alternating Dumbbell Snatch

50ft (30m) Farmers Carry

Rest / Transition 2:00 minutes before getting into the WOD

#TEAMPRVN Tuesday Workout

“Wuxi Finger Hold” (6 Rounds for time)

Every 3:00 x 6 Sets

14/11 Calorie Row

14 Alternating Dumbbell Snatch

100ft (30m) Dual Kettlebell Farmers Carry

Dumbbell: 50/35lb, 22.15/15kg

Kettlebell(s): 70/53lb, 32kg/24kg
Goal: 2:00-2:30

Score: Average Interval Time

RPE: 8/10

Primary Objective: Unbroken Dumbbell Snatch

Secondary Objective: Push the Row Pace

[Wuxi Finger Hold: Levels] (6 Rounds for time)

Level 2

Every 3:00 x 6 Sets

14/11 Calorie Row

12 Alternating Dumbbell Snatch

100ft (30m) Dual Kettlebell Farmers Carry

Dumbbell: 35/25lb, 15/12kg

Kettlebell(s): 53/35lb, 24/16kg

—-

Level 1:

Every 3:00 x 6 Sets

12/9 Calorie Row

12 Alternating Dumbbell Hang Snatch

100ft (30m) Dual Kettlebell Farmers Carry

Dumbbell: 25/15lb, 12/7kg

Kettlebell(s): 44/26lb, 20/12kg

—-

Masters 55+:

Every 3:00 x 6 Sets

14/11 Calorie Row

12 Alternating Dumbbell Hang Snatch

100ft (30m) Dual Kettlebell Farmers Carry

Dumbbell: 30/20lb, 14/9kg

Kettlebell(s): 53/35lb, 24/16kg

—

Competitor / Rx+:

Every 3:00 x 6 Sets

14/11 Calorie Row

14 Alternating Dumbbell Snatch

100ft (30m) Dual Kettlebell Farmers Carry

Dumbbell: 70/50lb, 32/22.5kg

Kettlebell(s): 70/53lb, 32kg/24kg

—-

Big Class Option

Starting Everyone in a Waterfall, Groups of 3 moving through.

Or

6 Rounds for Time, In Waterfall in teams of 4

14/11 Calorie Row

12 Alternating Dumbbell Snatch

100ft (30m) Dual Kettlebell Farmers Carry

Dumbbell: 35/25lb, 15/12kg

Kettlebell(s): 53/35lb, 24/16kg

*This will allow for about :40-:60 second rest between sets if done in groups of 4.

—-

Travel / Hotel / Limited Equipment

Every 3:00 x 6 Sets

200m Run

14 Alternating Dumbbell Snatch

100ft (30m) Farmers Carry *Choice

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work : In Class as Finisher (Checkmark)

3 Sets, For Quality

10/10 Crossover Box Step-Up

20 Banded Face Pulls

:30 second Goblet Loaded Wall Sit

Mobility

PRVN Recovery #6

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

Read More

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

Monday: Cycling Thrusters
Echo Bike + Box Jump + Toe to Bar + Thrusters

Tuesday:
Triplet: Cal Row + Alternating Dumbbell Snatch + Farmers Carry

Wednesday: Power Clean and Jerk Complex
Gymnastics Density: Wall Facing Handstand Push-Ups + Burpees to Target + Chest to Bar

Thursday:
Triplet: Dual Kettlebell Front Rack Walking Lunge + Sit-Ups + Wall Balls

Friday
Barbell Cycling : Power Snatch + Power Clean
Row + Power Snatch + Run + Power Clean

Saturday: Ring Muscle-Up
Triplet: Ring Muscle-Ups + Burpee Box Jump Overs
Sunday

7:00 AMRAP
Triplet: Deadlifts + V-Ups + Double Unders

CrossFit East River – WOD

“The Dragon Warrior” (Time)

For Time:

5:00/4:00/3:00 Work

200m Run

15 Box Jumps

18 Toe to Bar

-Max Thrusters

-2:00 rest b/t sets-

*Continue until 75 Thrusters are Complete

If not completed in the 3:00 round, the athletes will then move back around to the 5:00 round again and on down.

Barbell: 75/55lb, 34/25kg

Box: 24/20”
Goal: Complete the workout in the 3:00 work interval

Primary Objective: Complete the workout in the final 3:00 time frame

Secondary Objective: Go big on the first two sets here to leave only a few reps here on the final segment.

[The Dragon Warrior: Levels] (Time)

Level 2

For Time:

5:00/4:00/3:00 Work

100m Run

12 Box Jumps

15 Alternating Toe to Bar

-Max Thrusters

-2:00 rest b/t sets-

*Continue until 75 Thrusters are Complete

Load: 65/45lb, 30/20kg

Box: 24/20’’

—-

Level 1:

For Time:

5:00/4:00/3:00 Work

100m Run

12 Box Step-Ups

15 Abmat Sit-Ups

-Max Thrusters

-2:00 rest b/t sets-

*Continue until 75 Thrusters are Complete

Load: 45/35lb, 20/15kg

Box: 24/20’’

—-

Masters 55+:

For Time:

5:00/4:00/3:00 Work

150m Run

12 Box Jumps

15 Toe to Bar

-Max Thrusters

-2:00 rest b/t sets-

*Continue until 75 Thrusters are Complete

Load: 65/45lb, 30/20kg

Box: 24/20’’

—

Competitor / Rx+:

Load: 95/65lb, 43/30kg

—-

Big Class Option

As Prescribed: The goal is to start on a :45 second Delay for Groups to allow 4

Can also substitute machines

—-

Travel / Hotel / Limited Equipment

For Time:

5:00/4:00/3:00 Work

5 Shuttle Runs

15 Bench Jumps

18 V-Ups

-Max Dumbbell Thrusters 35/25lb, 15/12kg

-2:00 rest b/t sets-

*Continue until 75 Thrusters are Complete

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)

For Quality:

16:00 EMOM

Minute 1 – 14 Alternating Rotational Slam Ball

Minute 2 – 4/4 90 Degree Box Jump

Minute 3 – :30/:30 Side Plank

Minute 4- Rest

Perform all movements at a moderate weight/height across.

Read More

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

CrossFit East River – WOD

Squat Progression (3 Rounds for weight)

Every 3:00 x 3 Sets

3 Front Squats @ 80-85%

Rest 30 seconds

5 Back Squats @ Same Load
—

This one is a good little mix of hitting a heavy 3 reps on Front Squats for 3 sets, but having our drop sets build speed and stamina in the squat with 5 Back Squats at a similar load. As an example if you have a 225lb Front Squat, we will perform the 3 reps @ 180-190 lb, rest 30 seconds then perform 5 Back Squats at 180-190 lbs.

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)

For Quality:

10:00 EMOM

minute 1: 30 second Weighted Sorenson Hold

minute 2: 8 Dual Dumbbell Seated Arnold Press , Heavy

Read More

Announcements

👻 🎃 CFER Halloween Shirts – Order form

Link: https://forms.gle/hZaigH37RmWeAZcf6

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

Monday:
Couplet: Run + Deadlifts

Tuesday: Hang Squat Snatch 3 Rep
Couplet: Overhead Squat + Lateral Burpees

Wednesday
Bar Muscle-Up + Legless Rope Climbs
Bar Muscle-Ups, Single Dumbbell Step-Overs + Legless Rope Climbs + Handstand Push-Ups

Thursday
Triplet: Row + Wall Balls + Double Unders

Friday
Clean and Jerk EMOM
Front Squat + Back Squat

Saturday: Class Comp

Sunday
5×5 Bench Press + Rotational Medball Chest Pass Slam
4 Sets x 1:45-2:15 on / 1:00 Off
Echo + Deficit Push-Ups + Renegade Row + Devils Press

🍻 Saturday TEAM Workout AND Social!!

– Longer class 1.5 hrs – 2 part WOD

– Social Next Door: The Cabinet

-They will have cocktails and food for purchase.

CrossFit East River – WOD

We Fight Together (AMRAP – Reps)

5 ROUNDS FOR PTS – Partner WOD

m1: Row Cals

m2: DB Snatches (50/35)

m3: Box Jumps

m4: Burpee Pull-ups / Burpee to Target

m5: 200m Run

m6: Rest

Score is cumulative reps/points.
Suggested Targets

Row Cals.: 9-18 cals

DB Snatches: 10-20 reps

Box Jumps: 12-20

Burpee Pull-ups: 5-10

200m Run: back in 1 minute

BB Complex Total (Weight)

For load: in 10 mins.

2 Deadlifts

1 Hang Clean

1 Shoulder to Overhead

*Athletes cannot reset their grip between Deadlifts.

*Athletes can Power Clean or Squat Clean.

* Athletes can do any style of jerk but must come to a controlled, complete, and still overhead position.
One team member lifts at a time.

The score is SUM Total of all athlete’s best lift.

Read More

Announcements

👻 🎃 CFER Halloween Shirts – Order form

Link: https://forms.gle/hZaigH37RmWeAZcf6

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

Monday:
Couplet: Run + Deadlifts

Tuesday: Hang Squat Snatch 3 Rep
Couplet: Overhead Squat + Lateral Burpees

Wednesday
Bar Muscle-Up + Legless Rope Climbs
Bar Muscle-Ups, Single Dumbbell Step-Overs + Legless Rope Climbs + Handstand Push-Ups

Thursday
Triplet: Row + Wall Balls + Double Unders

Friday
Clean and Jerk EMOM
Front Squat + Back Squat

Saturday: Class Comp

Sunday
5×5 Bench Press + Rotational Medball Chest Pass Slam
4 Sets x 1:45-2:15 on / 1:00 Off
Echo + Deficit Push-Ups + Renegade Row + Devils Press

🍻 Saturday TEAM Workout AND Social!!

– Longer class 1.5 hrs – 2 part WOD

– Social Next Door: The Cabinet

-They will have cocktails and food for purchase.

CrossFit East River – WOD

Bench Press (Every 3:00 x 5 Sets
5 Bench Press @ 75%+
+
5 Explosive push-ups / knees)

Looking to start @ 75% and build to 85% at the top end for our Bench Press today. Do these back to back as a superset. The focus here is to hit the Bench Press and then go right into the explosive movement.

“Hadouken” (Time)

4 Sets, For Time

30 Mtn. Climbers

5 Dumbbell Deficit Push-Ups

10 Plank Rows

5 Devils Press

– Rest 1:00 b/t sets –

Load: 50/35lb, 22.5/15kg
—

Goal: Complete each set in 1:45-2:15/ set

Start the Mtn. Climbers at a strong pace, but not all out intensity. We will then look to tackle the Dumbbell Complex in an unbroken sets that will challenge the body and you grit to hang onto those Dumbbells when we hit the 5 Devils Press. The goal here is to maintain consistency and complete each round in a similar time frame.

[Hadouken: Levels] (Time)

Level 2

Load: 35/25lb, 15/12kg

—-

Level 1:

4 Sets, For Time

30 Mtn. Climbers

5 Elevated Push-Ups

10 Plank Rows

5 Devils Press

– Rest 1:00 b/t sets –

Load: 25/15lb, 12/7kg

—-

Competitor / Rx+:

Full Rest Day

—-

Travel / Hotel / Limited Equipment:

4 Sets, For Time

30 Mtn. Climbers

5 Dumbbell Deficit Push-Ups

10 Plank Rows

5 Devils Press

– Rest 1:00 b/t sets –

Load: 50/35lb, 22.5/15kg

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

Read More

Announcements

👻 🎃 CFER Halloween Shirts – Order form

https://forms.gle/hZaigH37RmWeAZcf6

CrossFit East River – WOD

Warm-Up

2 Sets, For Quality

30 seconds @ Each Station 10-15 sec Rotation

– Row

– World’s Greatest Stretch

– Inchworm Push-Ups

– Alternating Goblet Cossack Squats

– Jump Rope

“Bison’s Blast” (2 Rounds for time)

For Time:

Every 15:00 x 2 Sets

36-24-12

Calorie Row*

Wall Balls

72-48-24 Double Unders

*Female Row Calories 27/18/9

Wallball: 20/14lb, 9/6kg
Goal: 8:00-10:00 / set

Score: Total Working Time

Here we are looking to push the first round hard enough where we question our ability to repeat that level of intensity/time on the second set. I want you to play with the fire a bit here. The only place to recover our breathing here today should be on the double unders as we are prioritizing intensity on the rower and wall ball here. Look to complete each set of wall balls in 3 sets or less

[Bison’s Blast: Levels] (2 Rounds for time)

Level 2

For Time:

Every 15:00 x 2 Sets

30-20-10

Calorie Row*

Wall Balls

60-40-20 Double Unders

*Female Row Calorie 24-16-8

Wallball: 20/14lb, 9/6kg

—-

Level 1:

For Time:

Every 15:00 x 2 Sets

24-16-8

Calorie Row*

Wall Balls

72-48-24 Singles

*Female Row Calorie 18-12-6

Wallball: 14/10lb, 6/4kg

—-

Masters 55+:

For Time:

Every 15:00 x 2 Sets

30-20-10

Calorie Row*

Wall Balls

60-40-20 Double Unders

*Female Row Calorie 24-16-8

Wallball: 14/10lb, 6/4kg

—

Competitor / Rx+:

Wall Ball: 30/20lb, 14/9kg

—-

Big Class Option

2 Sets, For Max Reps

2:00 Max Cal Row

2:00 Max Wall Balls

1:00 Max Double Unders

-1:00 Rest-

1:30 Max Cal Row

1:30 Max Wall Balls

:45 Max Double Unders

-:45 second Rest-

1:00 Max Cal Row

1:00 Max Wall Balls

:30 Max Double Unders

Rest 3:30

Start Each Group on a 2:00 Delay, Can Run 3 Groups Here

Otherwise for the Regular Option Start on 2:00 Delay for Each Group and can run 2 Groups

—-

Travel / Hotel / Limited Equipment

For Time:

Every 15:00 x 2 Sets

400-300-200m Run

24-18-12 Dumbbell Thrusters

72-48-24 Double Unders

Dumbbells 30/20lb, 14/9kg

Mobility

PRVN Mobility #10

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)

For Quality:

12:00 EMOM

Minute 1 – 30 second Goblet Loaded Wall Sit

Minute 2 – 6/6 Kettlebell on Foot Leg Extension s Smooth Tempo, Moderate Load
—

The non working leg on the leg extensions will hold lockout at the knee, with the leg straight and a full contraction of the quads.

Read More

Announcements

👻 🎃 CFER Halloween Shirts – Order form

Link: https://forms.gle/hZaigH37RmWeAZcf6

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

Monday:
Couplet: Run + Deadlifts

Tuesday: Hang Squat Snatch 3 Rep
Couplet: Overhead Squat + Lateral Burpees

Wednesday
Bar Muscle-Up + Legless Rope Climbs
Bar Muscle-Ups, Single Dumbbell Step-Overs + Legless Rope Climbs + Handstand Push-Ups

Thursday
Triplet: Row + Wall Balls + Double Unders

Friday
Clean and Jerk EMOM
Front Squat + Back Squat

Saturday: Class Comp

Sunday
5×5 Bench Press + Rotational Medball Chest Pass Slam
4 Sets x 1:45-2:15 on / 1:00 Off
Echo + Deficit Push-Ups + Renegade Row + Devils Press

CrossFit East River – WOD

“Shoryuken” (Time)

For Time:

5 Sets

5 Bar Muscle-Ups

15 Single Dumbbell Step Overs

1 Legless Rope Climb

9 Handstand Push-Ups

Dumbbell: 50/35lb, 22.5/15kg

Box: 24/20”
—

Goal: 11:00-15:00

Time Cap: 20 minutes

The focus here is on gymnastics density. We will have the opportunity to play with some Legless Rope Climbs as well as Bar Muscle-Ups today. We also have Handstand Push-Ups in as another high skill gymnastics exercise for the day, but the priority and emphasis will be on the Legless and Bar Muscle-Up, as the interference between the two and the density between will create some challenge and fatigue. Work to stay steady on the Bar Muscle-Ups, then quickly work through the Dumbbell Step-Overs and pull-ups. After that we should be able to hit the Handstand Push-Ups in 2 sets or less before making our way back to the rig for the next round of Bar Muscle Ups. Try to keep as close to 2 minutes per round here, with consistent transition times to keep this workout moving today.

[Shoryuken: Levels] (Time)

Level 2

For Time:

5 Sets

10 Pull-Ups

15 Single Dumbbell Step Overs

5 Strict Pull-ups

5 Handstand Push-Ups

Dumbbell: 35/25lb, 15/12kg

Box: 24/20”

Rope Climb : 15ft Target

—-

Level 1:

For Time:

5 Sets

10 Banded Strict Pull-Ups

15 Alternating Box Step-Ups

2 Pull to Stands

5 Box Piked Handstand Push-Ups

Box: 24/20”

—-

—

Competitor / Rx+:

For Time:

5 Sets

6 Bar Muscle-Ups

15 Single Dumbbell Step Overs

2/1 Legless Rope Climb

9 Strict Handstand Push-Ups

Dumbbell: 70/50lb, 32/22.5kg

Box: 24/20”

Rope Climb : 15ft Target

—-

Big Class Option

As prescribed, but can sub 5 Strict Pull-Ups for 1 Legless Rope Climb

—-

Travel / Hotel / Limited Equipment

For Time:

5 Sets

5 Burpee Pull-Ups

15 Single Dumbbell Step Overs

5 Strict Pull-Ups

9 Handstand Push-Ups

Dumbbell: 50/35lb, 22.5/15kg

Box or Bench 24/20”

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)

For Quality:

6 Rounds (12:00 Clock)

:40 On/:20 Off

Station 1 – Strict Toes to Bar

Station 2 – Supine Chinese Plank Marching

Keep the toes to bar quality and strict, you do not need to go unbroken in any working window.

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Announcements

👻 🎃 CFER Halloween Shirts – Order form

https://forms.gle/hZaigH37RmWeAZcf6

CrossFit East River – WOD

Warm-up

“Body Flow”

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Specific Warm-Up

3 Sets, With Empty Barbell

Hang Muscle Snatch

Snatch Grip Push-Press

Overhead Squat

High Hang Squat Snatch

Hang Squat Snatch

Then load to starting loads on the barbell

Hang Snatch (Every 2:30 x 5 Sets
3 Hang Snatch @ 75%+ of 1RM Snatch
Build to a heavy 3 @ around 8 RPE on the Day)

—

This format dictates that we are starting at 75% and increasing loads on each set.

“Sonic Boom” (AMRAP – Rounds and Reps)

7:00 AMRAP

1-2-3-4-5..

Overhead Squat

Lateral Burpees over the Bar

Barbell: 135/95lb, 61/43kg
—

Goal: Get through 8+ Rounds (8+8) = 36 Reps of Each

This one is fast and we will move quickly up the ladder. The goal is to hit each set of overhead squats with a squat snatch to start, then into the overhead squat reps to finish each set. We are looking for quick transitions and unbroken sets of overhead squats with rhythmic burpees to keep breath and transitions to a minimum here.

[Sonic Boom: Levels] (AMRAP – Rounds and Reps)

—

Level 2

Barbell: 95/65lb, 43/30kg

—-

Level 1:

Barbell: 75/55lb, 34/25kg

—-

Masters 55+:

Overhead Lunges for Overhead Squats

Barbell: 75/55lb, 34/25kg

—

Competitor / Rx+:

Barbell: 185/125lb, 84/57kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

As prescribed , Can Sub Dumbbell

Mobility

PRVN Recovery #6

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 (Checkmark)

For Quality:

4 Sets

5/5 Paloff Press w/ Rotation

5/5 Parallel Medicine Ball Rotational Throw

5/5 Single Leg Rotational Broad Jump

Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.

Read More

Announcements

👻 🎃 CFER Halloween Shirts – Order form

https://forms.gle/hZaigH37RmWeAZcf6

CrossFit East River – WOD

Warm-Up

400m run

–

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

–

2 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Romanian Deadlifts

Deadlift (Every 2:30 x 4 Sets
Set 1: 4 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 2 Reps @ 85%)

—

We are looking to progress weights today for 2 reps @ 85%. The focus here will be the first initial set-up and breaking tension off the floor. The rest between sets will be around that 2 minute mark to allow recovery and enough time to hit each set well. Scaling today will consist of the hex bar deadlift, sumo deadlift, or block deadlift.

“Flash Kick” (Time)

For Time:

400m Run

5 Deadlifts

400m Run

10 Deadlifts

400m Run

15 Deadlifts

400m Run

20 Deadlifts

Barbell: 225/155lbs (102/70.5kg)
—

Goal: 9:00-13:00

Time Cap: 15:00

Push the pace. Pure and simple. The legs are going to get heavy as we go and we’re going to have to fight to keep the run paces hard and deadlifts unbroken in the back half of this workout.

[Flash Kick: Levels] (Time)

Level 2

185/125lbs 84/57kg

—-

Level 1:

95/65lb, 43/30kg

—-

Masters 55+:

135/95lb, 61/43kg

—

Competitor / Rx+:

Barbell: 255/185lb, 115/84kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

Dumbbell Deadlifts @ 2×85/60lb, 39/27kg

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)

For Quality:

16:00 EMOM

Minute 1 – 14 Alternating Rotational Slam Ball

Minute 2 – 4/4 90 Degree Box Jump

Minute 3 – :30/:30 Side Plank

Minute 4- Rest

Perform all movements at a moderate weight/height across.

Read More

CrossFit East River – WOD

Warm-Up

2 Sets Through

20 seconds on /10 seconds off

– Banded Passovers

– Banded Pull Aparts

– Scapular Pull-Ups

– Single Arm Ring Rows / Each Arm

– Plank Shoulder Taps

Then go through progressions for Strict Ring Muscle-Ups

Strict Ring Muscle-Up Rows

Eccentric Strict Ring Muscle-Ups

Toenail Spot Ring Muscle-Ups

Gymnastics: Seated Strict Ring Muscle-Ups (10 Rounds for reps)

Every 90 seconds x 10 Sets

2-3 Seated Strict Ring Muscle-Ups

* Scaled Seated Strict Ring Muscle-Up
—

Can scale to progressions for the Strict Ring Muscle-Up

3-5 False Grip Ring Row to Chest

Eccentric Ring Muscle-Ups

Toenail Spot Ring Muscle-Up

“Strictly Platonic” (AMRAP – Rounds and Reps)

10:00 AMRAP, For Quality

15-20 seconds Ring Support Hold

10-15 Seconds Bottom of Dip Hold

8-10 Ring V-Outs
—

Goal: Complete 4 Rounds for Quality

This is all about moving with intention and developing time under tension, do not push the pace here and just focus on quality.

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

Read More