Today's WOD

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

MF SUMMER COMP REGISTRATION LINK

Summer Comp T-Shirt Order form

https://forms.gle/Rz9DS8bUv2jujiSq9

Monday: 1RM Snatch
Triplet: Rope Climb + Bar Facing Burpees + Overhead Squats

Tuesday:
“Double DT”:
Triplet: Deadlifts + Hang Power Clean + Push Jerk

Wednesday
“Mikko’s Triangle”
Triplet: Echo + Row + Ski

Thursday:
Wall Walks + Handstand Holds + Strict Toe to Bar + Tuck L-Hang + Shoot Through Complex

Friday: 1RM Front Squat
“17.5” Couplet: Thrusters + Double Unders

Saturday: Bar Muscle-Up Technique and Progressions
Power Snatch + Bar Muscle-Ups, Power Snatch + Chest to Bar Pull-Ups

Sunday: Strict Press 3RM + Push Press 3RM
Single Arm Dumbbell Hang Clean and Jerk + Sandbag Bear Hug Hold + Push-Up to Single Arm Renegade Row + Wall Sit

CrossFit East River – WOD

Get Down Push up (Time)

Buy-in: 400m Run

5 Rnds

50 DU / 75 Singles

40 Air Squats

30 Push-Ups

Cash-out: 400m Run

L2: 20 Push-ups

L1: Knee Push-ups / To target

Cap 25 min

Mobility

PRVN Recovery #3

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)

3-4 Sets, For Quality

8-12 Glute Ham Raises

8-12 Reverse Nordic Curls

:30 second Weighted Sorenson Hold

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Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

MF SUMMER COMP REGISTRATION LINK

CrossFit East River – WOD

Warm-up

:30/:30 Banded Front Rack Stretch

15/15 Clamshell Plus

-then-

For Quality:

10:00 AMRAP

9/7 Calorie Machine

15 Banded Good Mornings

5 Bootstrapper Squats

5/5 Single Leg Glute Bridges

5 Push-Ups 31×1

Barbell Primer

With light loads

5 Deadlifts

4 Hang Power Cleans

3 Push Jerks

Practice different techniques for Hang Power Clean cycling as well as how to catch and receive into the next rep for the Push Jerk

#TEAMPRVN Tuesday Workout

Double DT (Time)

For Time:

10 Rounds

12 Deadlift

9 Hang Power Clean

6 Push Jerks

Barbell: 115/75lb, 52/34kg
Goal: 13:00-18:00

Score: Time

Primary Objective: Have a Game Plan, Pick a Pace, and Stick to It

Secondary Objective: Have small quick breaks throughout

[Double DT: Levels] (Time)

Level 2

Barbell: 95/65lb, 61/43kg

—-

Level 1:

Every 2:30 x 6 Sets:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Load: Choice

—-

Masters 55+:

Every 2:30 x 6 Sets:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 95/65lb, 43/30kg

—

Competitor / Rx+:

Barbell: 155/105lb, 70/48kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

Dual Dumbbells for Movements @ 50/35lb, 22.5/15kg

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)

For Quality:

4 Sets

10 Strict Press @ ~55% of 1RM

5/5 Single Arm Bent Over Dumbbell Rows, Heavy

-then-

4 Sets

8/8 Dumbbell Tricep Kickbacks , Light Load

10 Dumbbell Pull-Overs Moderate Load

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

MF SUMMER COMP REGISTRATION LINK

CrossFit East River – WOD

Warm-Up (No Measure)

2 Sets, For Quality

1:00 Machine Choice

5/5 Worlds Greatest Stretch

20-30 sec Prayer Stretch

10 Scapular Pull-Ups, Slow and Controlled

into…

Barbell Primer

3 Sets,

2 Hang Muscle Snatches

4 Behind The Neck Snatch Grip Push Press

6 Overhead Squats

4 Snatch Balance

2 High Hang Squat Snatch

Start with an empty barbell for the first round, can increase loads on rounds 1 and 2

Snatch (Take 15:00 to Establish a 1RM Snatch)

*Suggested Build

3 Reps @ 65%

3 Reps @ 70%

2 Reps @ 75%

1 Rep @ 80%

1 Rep @ 86%

1 Rep @ 91%

1 Rep @ 96%

1RM Attempt

Adaptation (4 Rounds for reps)

4 Sets

2:00 AMRAP, 1:00 Rest

2 Rope Climbs 15ft

10 Bar Facing Burpees

-Max Overhead Squats remaining time

Barbell: 135/95lb, 61/43kg
Goal: 12-15 Reps / Set

Score = Reps

Primary Objective: Complete the 2 Rope Climbs and Bar Facing Burpees in 1:00

Secondary Objective: Complete the Overhead Squats in the remaining time in 1-2 big unbroken sets

[Adaptation: Levels] (4 Rounds for reps)

Level 2

Barbell: 95/65lb, 61/43kg

—-

Level 1:

Empty Barbell / Optional Sub of Overhead Walking Lunges

—-

Masters 55+:

75/55lb, 34/25kg Optional Sub of Overhead Walking Lunges

—

Competitor / Rx+:

For Reps

4 Sets

2:00 AMRAP, 1:00 Rest

2/1 Legless + 1 Rope Climb, 15ft

10 Bar Facing Burpees

-Max Overhead Squats remaining time

Barbell: 155/105lb, 70/48kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

6 Strict Pull-Ups

12 Line Facing Burpees

Max Goblet Squats in Remaining Time @ 70/50lb, 32/22.5kg

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

8-12 Goblet Cyclist Squats 3111 Tempo

8-12 Dual Dumbbell Zottman Curls 3012 Tempo

100/100ft (30/30m) Single Arm Overhead Carry
—

Tempo:

First Number = Eccentric

Second Number = Eccentric to Concentric Change

Third Number = Concentric

Fourth Number = Concentric to Eccentric Change

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Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

REGISTRATION LINK

CrossFit East River – WOD

Bench Press (Every 2:00 x 5 Sets
3 Reps @ 80%+
Building towards a heavy 3 for the day
)

Tabata Cindy (10 Rounds for reps)

10 Sets

:20 Max Strict Pull-Ups

:10 sec Rest

:20 Max Push-Ups

:10 sec Rest

:20 Max Air Squats

:10 sec Rest

L3: as prescribed

L2: Banded Strict Pull-Ups

L1: Toenail Spot Pull-Ups + Elevated Push-Ups

Masters 55+: As prescribed
—

Goal: Complete 5-7 Pull-Ups, 10-12 Push-Ups, 10-15 Air Squats

Primary Objective: Consistency across all sets

Secondary Objective: Stay unbroken for the entire 20 seconds of each segment

PRVN Recovery #2 (Checkmark)

1:00 Child’s 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)

4 Sets, For Quality:

10 Single Dumbbell Bench Pull-Overs , Moderate Load

20 Barbell High Pulls @ 45/35lb (20/15kg)

10/10 Single Arm Dumbbell Chainsaw Rows , Moderate Load

20 Seated Plate Full Raises , Light Load

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

REGISTRATION LINK

CrossFit East River – WOD

Warm-Up

400m Run

—

For Quality

2 Sets

10 Deep Lunge Mountain Climbers

30 second Down Dog

10/10 Single Leg Glute Bridges

30 second Hollow Rock

30 second Wall Lean March

10 A-Skips

10 B-Skips

Hang Tight (Time)

For Time, With a Partner

400m Medball Run

60 Single Kettlebell Front Rack Tall Kneeling to Standing

60 Toe to Bar

400m Medball Run

40 Single Kettlebell Front Rack Tall Kneeling to Standing

40 Toe to Bar

400m Medball Run

20 Single Kettlebell Front Rack Tall Kneeling to Standing

20 Toe to Bar

Kettlebell: 53/35lb, 24/16kg

Medball: 20/14lb, 9/6g

L3: as prescribed

L2: 44/26lb, 20/12kg, Alternating Toe to Bar

L1: 400m Runs w/o Medball, 35/18lb, 16/8kg, Abmat Sit-Ups

Masters 55+: 35/18lb, 16/8kg, V-Ups

Comp: Look at Comp Class Workouts

Travel: 400m Run, 30-20-10 V-Ups, Prescribed Single KB Front Rack Tall Kneeling to Standing
—

Goal: 15:00-20:00

Time Cap: 22:00

Primary Objective: Complete the workload evenly

Secondary Objective: Finish the Toe to Bar and Single Kettlebell Tall Kneeling to Standing in the same time domain on each set.

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 (Checkmark)

For Quality:

12:00 EMOM

Minute 1 – :30 Ring Plank Circles

Minute 2 – 10 Ring Crunches

Minute 3 – 5/5 Kettlebell Side Bends , Moderate Load

Set the rings so they are 2 inches off the ground for the planks and crunches.

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Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

Monday: Clean and Jerk 1RM
Triplet: Strict Pull-Ups + Goblet Squats + Double Unders

Tuesday: Freestanding Handstand Hold
Handstand Walk Skills / Progressions
Triplet: GHD Sit-Up + Run + Handstand Walk

Wednesday:
Row + Dual Dumbbell Sumo Deadlifts + Row + Renegade Row + Box Jump Overs

Thursday: Front Squat
Couplet: Wall Balls + Burpees

Friday: Ring Muscle-Up Skills and Progressions
Test Workout: “The Partitioned Standard”
Power Clean + Push Jerk + Ring Muscle-Up + Power Snatch

Saturday:
Medball Run + Toe to Bar Tall Kneeling to Standing

Sunday: Bench Press
Triplet: Strict Pull-Ups + Push-Ups + Air Squats

MF SUMMER COMP REGISTRATION LINK

CrossFit East River – WOD

The Partitioned Standard (Time)

For Time

30 Clean and Jerk

30 Ring Muscle-Up/Burpee Pull-ups

30 Snatch

Load: 135/95lb, 61/43kg

*Partition as desired

Time Cap: 20:00

L3: As prescribed

L2: Barbell 95/65lb, 43/30kg, Sub 30 Burpee Pull-ups

L1: 30 Hang Power Clean and Push Jerk, 30 Ring Rows, 30 Push-Ups, 30 Hang Power Snatch (45/35lb, 20/15kg)

Masters 55+: 30 Clean and Jerk + 15 Ring Muscle-Up + 30 Snatch, Load: 95/65lb, 43/30kg

Comp: Unpartitioned

Travel / Limited: 30 Dual DB Clean and Jerk + 30 Pull-Ups + 30 Dips + 30 Dual Dumbbell Snatch 50/35lb, 22.5/15kg
Goal: Complete in 9:00-12:00

Primary Objective: Best achievable time

Secondary Objective: Complete the workout in 10 sets or less. This would mean 3+3+3 for 10 sets

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)

3 Sets, For Quality

10 Deficit Sumo Stance Dual Kettlebell Deadlifts

10 Goblet Loaded Cossack Squats

:35 second Weighted Sorenson Hold

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

Monday: Clean and Jerk 1RM
Triplet: Strict Pull-Ups + Goblet Squats + Double Unders

Tuesday: Freestanding Handstand Hold
Handstand Walk Skills / Progressions
Triplet: GHD Sit-Up + Run + Handstand Walk

Wednesday:
Row + Dual Dumbbell Sumo Deadlifts + Row + Renegade Row + Box Jump Overs

Thursday: Front Squat
Couplet: Wall Balls + Burpees

Friday: Ring Muscle-Up Skills and Progressions
Test Workout: “The Partitioned Standard”
Power Clean + Push Jerk + Ring Muscle-Up + Power Snatch

Saturday:
Medball Run + Toe to Bar Tall Kneeling to Standing

Sunday: Bench Press
Triplet: Strict Pull-Ups + Push-Ups + Air Squats

MF SUMMER COMP REGISTRATION LINK

CrossFit East River – WOD

Front Squat (Every 2:30 x 5 Sets
5 Reps @ 75%+
3 Reps @ 80%+
1 Rep @ 90%+
3 Reps @ 80%+
5 Reps @ 75%+)

Hope and Prayer (Time)

For Time

25 Burpees to Target

50 Wall Balls

25 Burpees to Target

50 Wall Balls

25 Burpees to Target

Wall Ball: 20/14lb, 9/6kg

Burpees to Target: Out of Reach

Time Cap: 15:00

L3: As prescribed

L2: 20-40-20-40-20

L1: 15-30-15-30-15, WB: 14/10lb, 6/4kg

Masters 55+: 20-40-20-40-20

Comp: Day Off or 30/20lb, 14/9kg

Travel / Limited:

For Time

25 Burpees to Target

25 Dumbbell Thrusters

25 Burpees to Target

25 Dumbbell Thrusters

25 Burpees to Target

Load: 35/25lb, 15/12kg
—

Goal: 11:00-15:00

Primary Objective: Complete each movement in as close to 2:30 as possible. This would keep us in the time domain of around 12-13 minutes

Secondary Objective: Complete the Wall Balls in 3 Sets or less

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

3 Sets

8/8 Bulgarian Split Squat

100ft (30m) Dual KB Front Rack Carry

1:00 Wall Sit

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

Monday: Clean and Jerk 1RM
Triplet: Strict Pull-Ups + Goblet Squats + Double Unders

Tuesday: Freestanding Handstand Hold
Handstand Walk Skills / Progressions
Triplet: GHD Sit-Up + Run + Handstand Walk

Wednesday:
Row + Dual Dumbbell Sumo Deadlifts + Row + Renegade Row + Box Jump Overs

Thursday: Front Squat
Couplet: Wall Balls + Burpees

Friday: Ring Muscle-Up Skills and Progressions
Test Workout: “The Partitioned Standard”
Power Clean + Push Jerk + Ring Muscle-Up + Power Snatch

Saturday:
Medball Run + Toe to Bar Tall Kneeling to Standing

Sunday: Bench Press
Triplet: Strict Pull-Ups + Push-Ups + Air Squats

MF SUMMER COMP REGISTRATION LINK

CrossFit East River – WOD

Pumba (AMRAP – Rounds and Reps)

24:00 AMRAP

10/7 Cal Row / Bike

18 Dual Dumbbell Sumo Deadlift

10/7 Cal Row / Bike

18 Renegade Rows

12 Box Jump Overs

Box Height 24/20”

Dumbbells: 50/35lb, 22.5/16kg

L3: as prescribed

L2: 35/25lb, 15/12kg

L1: 8/6 on Machines, 16 on Dumbbells @ 25/15lb, 12/7kg, Alternating Box Step-Ups

Masters 55+: 10/7 on Machines, DB: 30/20lb, 14/9kg

Comp: 15/12 on Machines, 20 Reps on Dumbbell Movements

Travel /Limited:

12 Jumping Lunges + 18 Dual Dumbbell Sumo Deadlift + 4 Shuttle Runs (25/25ft, 7.5/7.5m) + 18 Renegade Rows + 12 Alternating Weighted Step-Ups

Big Class Alternative:

25:00 EMOM

minute 1: 10/7 Cal Row / Bike

minute 2: 18 Dual Dumbbell Sumo Deadlift

minute 3: 10/7 Cal Row / Bike

minute 4: 18 Renegade Rows

minute 5: 12 Box Jump Overs

Box Height 24/20”

Dumbbells: 50/35lb, 22.5/16kg

*Add a rest minute and adjust to 30 minutes if you need another station. Possibly adjust machine cals up if you add the rest minute
—

Goal: 7+ Rounds

Primary Objective: Complete Each Machine in under 45 seconds

Secondary Objective: Keep the Dumbbell Movements to 2 Sets or Less

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 Load

4 Sets,

100ft (30m) Farmers Carry

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

:30 Weighted Sorenson Hold

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

REGISTRATION LINK

CrossFit East River – WOD

Warm-up

:45/:45 Scorpion Stretch

15/15 Bird Dog from Crawling

-then-

For Quality:

3 Rounds

200m Run

50/50ft (15/15m) Bottoms Up Kettlebell Waiters Walk

5 Wall Slides

5 Burpee Shuttle Runs, 25ft (7.5m) Down & Back = 1

*Instead of a 3 point touch, perform a burpee behind the line each time.

Gymnastics Skills: Freestanding Handstand Hold (AMRAP – Reps)

5:00 AMRAP

-Freestanding Handstand Hold

Score = Time

or

Score = Reps (1sec = 1 Rep)

Scale: Wall Facing Handstand Hold

Midline Run (5 Rounds for time)

Every 3:00 x 5 Sets

15 GHD Sit-Ups

200m Run

25ft (7.5m) Handstand Walk*

*Increase Handstand Walk by 5ft (1.5m) Each Set

L3: as prescribed

L2: Sub 2-3-4-5- Max Wall Walks

L1: 15 Abmat Sit-Ups for GHD Sit-Ups, 2 Wall Walks to 20” off the Wall

Masters 55+: 15 V-Ups for GHD Sit-Ups, 15ft (3.5m) HSW across all sets

Comp: 20 GHD Sit-Ups + 200m Run + 50ft (15m) Handstand walk

Travel / Limited: 15 V-Ups for GHD Sit-Ups
—

Goal: Complete each set @ 2:00-2:30/set

Primary Objective: Complete each set within the 3:00 time frame

Secondary Objective: Increase pace across all sets

PRVN Recovery #2 (Checkmark)

1:00 Child’s 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)

For Quality:

4 Big Sets

10 Dual Dumbbell Chest Flies , Moderate Load

20 Barbell Strict Press, Light and Fast

:30 Straight Arm Weighted Plank

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

REGISTRATION LINK

CrossFit East River – WOD

Warm-up

:45/:45 Banded Front Rack Stretch

15/15 Banded Archer From Squat

-then-

For Quality:

3 Rounds

:30 Jump Rope

4 Tall Muscle Cleans

4 Front Squats

4 Tall Cleans

2 Push Press + 2 Push Jerk + 2 Split Jerk

6/6 Single Arm Ring Rows

Clean and Jerk (Take 15 minutes to Establish a 1RM)

*Suggested Build

3 Reps @ 65%

3 Reps @ 70%

2 Reps @ 75%

1 Rep @ 80%

1 Rep @ 86%

1 Rep @ 91%

1 Rep @ 96%

1RM Attempt

Eleven (AMRAP – Rounds and Reps)

11:00 AMRAP

5 Strict Pull-Ups

9 Goblet Squats

35 Double Unders

Load: 70/53lb, 32/24kg

L3: As prescribed

L2: Banded Strict Pull-Ups, KB: 53/35lb, 24/16kg, 50 single Unders

L1: 5 Jumping Pull-Ups, 9 Air Squats, 50 single Unders

Masters 55+: KB: 53/35lb, 24/16kg

Competitor: 1 Legless Rope Climb + 7 Single Arm Overhead Squats 70/50lb, 32/22.5kg

+ 15 Heavy Rope Double Unders

Travel/Limited: As prescribed
—

Goal: 8+ Rounds

Primary Objective: Unbroken Strict Pull-Ups and Goblet Squats

Secondary Objective: Consistent pace across all sets

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

4 Sets

:15/:15 Single Leg Wall Sit

6/6 Stagger Stance RDLs , Moderate Load

:15/:15 Single Leg Hip Thrust Hold , Moderate Load

8/8 Banded Adductions

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