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WOD – Thu, Apr 30

April 25, 2026

Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio of Choice

:30/:30 Quadruped Hip Rotations

5/5 World’s Greatest Stretch

10 Romanian Deadlifts

:30 Jump Rope (Singles or Dubs)

10 Alternating Cossack Squat

Specific Deadlift Prep

Set 1 and 2: 5 Reps @ light loads, building — focus on lat engagement, bar drag, and breath at the top

Set 3: 5 Reps @ 50-60% — reinforce bracing sequence, bar stays in contact with legs

Set 4: 3 Reps @ 70-75% — full setup cue before each rep, building tension from the floor

*Put working loads on the bar

Primer (After Deadlifts)

3 Sets:

15 Double Unders or 30 Single Unders

3 Power Cleans building toward workout load

Use this to confirm barbell load before “Light Switch” begins.

Deadlift (Weightlifting Variable Reps & Sets)

Start at 80% and build across sets toward a 2RM. Goal is 90% or above by the final set. The seated box jump follows each deadlift set — athlete sits fully on the box, eliminates all countermovement, and drives through the hips explosively. These train the same pattern. Keep rest honest and do not start early. The range for the Box Jumps is due to the athletes and how high they want to go. If going high, keep it to 1 box jump, if staying more moderate move to 3 box jumps

Modifications:

Level 1: Every 3:00 x 4 Sets — 5-7 Deadlifts + 5-7 Box Jumps at a moderate, consistent load. Focus on position and mechanics over loading.

Hotel Gym / Travel or Mods: Hex Bar Deadlift or Romanian Deadlift 8-10 Reps at a light to moderate load. Substitute step-up to box or seated chair jump if a high box is unavailable.

“Light Switch” (Time)

For Time

5 Power Cleans

50 Double Unders

5 Power Cleans

50 Double Unders

5 Power Cleans

50 Double Unders

5 Power Cleans

50 Double Unders

5 Power Cleans

Barbell: 205/145 lb (93/68 kg)
Score = Time

Goals: 4:00–7:00

Time Cap: 7:00

Stimulus: Barbell Conditioning / Cycling

RPE: 8.5/10

Primary Objective: Complete each set of 5 power cleans as fast singles in under :45 — setup, breathe, go.

Secondary Objective: Unbroken double unders every round — use them to manage heart rate and reset before the next barbell set.

[Light Switch: Level 2, Level 1, & Masters 55+] (Time)

Level 2:

155/105lb, 70/48kg

50 Double Unders

—

Level 1:

95/65lb, 43/30kg

75 Single Unders or 25 Double Under Attempts

—

Masters 55+:

135/95lb, 61/43kg

35 Double Unders or 60 Single Unders

[Light Switch: Competitor & Travel] (Time)

Competitor:

225/155lb, 102/70kg

50 Double Unders

—

Hotel Gym / Travel:

For Time

5 Sets

50 Double Unders

10 Dual Dumbbell Power Cleans

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

PRVN Reset (Checkmark)

For Quality:

4 Sets

5/side Side-Lying Windmill

:30/side Bear Sit Hip IR

6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)

5 Prone Y-Raise w/ :05s hold

Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.

Optional Accessories (Checkmark)

For Quality

4 Sets:

:30 Sorenson Hold

:15/:15 Copenhagen Plank

:15/:15 Side Star Plank

Rest as needed

Purpose: These isometric holds reinforce posterior chain endurance and lateral trunk stability — direct carry-over for athletes who are building capacity in heavy pulling and maintaining position under fatigue across the Medusa Cycle.

WOD – Wed, Apr 29

April 24, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2 Sets:

1:00 Row + 1:00 Echo

:30/:30 Pigeon Pose

8 Inchworm to Hollow

6/6 Samson Lunge and Stretch

10 Glute bridges

*Bring the Focus to Row Target Cal/Hr and form, and on the Echo focus on RPM targets for the day

Specific Machine Prep

2:00-4:00 minutes Row Focus Work:

– Upright Torso, Body + Arms + Legs on the Recovery, then Legs + Body + Arms on the Drive

Dialing in coaching time and focused work here.

2 Sets of Echo Focus work (2:00 Total Time):

– 45 seconds building RPMs over the course of 15 sec increasing intervals helping to lock in pacing and target work for the day.

Primer

2 sets

9/7 Cal Row

9/7 Cal Echo Bike

5 Burpees to Target

Use this to confirm pacing and transition efficiency before “Toaster Oven” begins.

“Toaster Oven” (Time)

For Time:

2:30 AMRAP / 1:30 Rest

15/12 Cal Row

15/11 Cal Echo Bike

Max Burpees to Target in remaining time

Continue until 100 Burpees total

Final round: Full 4:00 window
Score = Time (when 100 burpees is reached)

Goals: 6-7 Rounds / 22:00–26:00

Time Cap: 8 Rounds / 32:00

Stimulus: Aerobic Capacity / Burpee Conditioning

RPE: 9.5/10, Its a deep burn

Primary Objective: Complete the buy-in under 1:45 each set, leaving maximum time for burpees.

Secondary Objective: Complete the workout under the time cap, targeting consistent burpee output of 10+ reps per round.

[Toaster Oven: Level 2, Level 1, & Masters 55+] (Time)

Level 2:

Row: 13/10 Cal

Echo Bike: 12/9 Cal

—

Level 1:

Row: 12/9 Cal

Echo Bike: 10/7 Cal

Burpees (no target — to standing and clap overhead)

75 Burpees

—

Masters 55+:

Row: 13/10 Cal

Echo Bike: 12/9 Cal

Max Burpees to Target in remaining time

75 Burpees

[Toaster Oven: Competitor & Travel] (Time)

Competitor:

Row: 18/14 Cal

Echo Bike: 18/13 Cal

—

Hotel Gym / Travel:

2:30 AMRAP / 1:30 Rest

400m Run

Max Burpees to Target in remaining time

Continue until 100 Burpees total

PRVN Reset (Checkmark)

For Quality:

3 Sets

6 Jefferson Curl (5050 tempo)

:45 Ankle Dorsiflexion Rocker / side

6/side 90/90 Hip Switch w/ Forward Fold

Intent: Intent: Reset and deload the spine and hips.

Optional Accessories (Checkmark)

For Quality

3 Sets:

15/15 Terminal Banded Knee Extensions

10 Glute Bridge Dumbbell Pull-Overs

:30/:30 Paloff Press Hold

WOD – Tue, Apr 28

April 23, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

10 PVC Pass-Throughs

10 Scap Retractions from a Dead Hang

8/8 Single Arm Banded Pull-Down

8/8 Hip 90-90 Transitions

8 Inchworm to Push-Up

10 Alternating Reverse Lunges

–

2 Sets:

5 Ring Rows (pause 1 second at sternum each rep)

5/5 Single Arm Dumbbell Strict Press

8 Alternating Dumbbell Snatch, light

8/8 Single Arm Overhead Lunge Steps, ligh

Specific Ring Muscle-Up Prep

Gymnastics Skill: Ring Muscle-Up Progression

Set 1 — Establish false grip in rings, 3-5 slow ring rows with false grip, pause at sternum and feel the lat engagement, then 3-5 jumping transitions from below the rings to support. Then add in Ring Support Holds and Bottom of Ring Dip Holds

Set 2 — 3-5 low ring banded or low ring muscle-up transitions, pause 2 seconds in support at the top, coach the turnover and elbow drive past the rings

Set 3 — 3 controlled attempts at the current progression level — low ring options, strict pull-ups + dips, kipping drill for those building — confirm positions are clean before the skill block opens

This is a 12-minute structured skill block. Coaches facilitate athletes through the progression that matches their current capacity. Beginners work strict ring row transitions and low ring jumping ring dips to support. Intermediate athletes develop kipping timing on the low rings and the pull-to-press connection. Advanced athletes refine efficiency and consistency working to better mechanics. The progression moves from strict to kipping and from low rings to high rings — athletes should not skip steps to get to the “real” version. Mechanics first.

Primer (Checkmark)

2 Sets:

25ft (7.5m) Single Arm Dumbbell Overhead Lunge

6 Alternating Dumbbell Snatch at working weight

3/2 Ring Muscle-Ups or progression equivalent

Use this to confirm dumbbell load and ring standard before La-Z-Boy begins.

Modifications:

– Chest to Bar Pull-Ups + Ring Dips

– Strict Pull-Ups + Ring Dips

Level 1: 5 Sets of 5 Ring Rows with a false grip + 5 Box-Assisted Ring Muscle-Up transitions — prioritize feel of the movement over load or volume

Hotel Gym / Travel: 5 Sets of 5 Strict Pull-Ups with a 2-second pause at the top + 5 Dumbbell Push Press — build vertical pulling and pressing positions with available equipment

“La-Z-Boy” (Time)

For Time

4 Rounds

50ft (15m) Single Arm Dumbbell Overhead Lunge

25 Abmat Sit-Ups

15 Alternating Dumbbell Snatch

5/4 Ring Muscle-Ups

Dumbbell: 50/35lb (22.5/15kg)
Score = Time

Goals: 12:00–16:00

Time Cap: 18:00

Stimulus: Gymnastics / Upper Body Skill Under Fatigue

RPE: 8.5/10

Primary Objective: Ring muscle-ups or variation completed unbroken or in 2 sets or less each round — protect this standard across all 4 rounds, not just the first.

Secondary Objective: Manage the dumbbell work strategically — the snatch and lunge loads should not destroy your grip before you reach the rings.

[La-Z-Boy: Level 2, Level 1, & Masters 55+] (Time)

Level 2:

4 Rounds

50ft (15m) Single Arm Dumbbell Overhead Lunge

25 Abmat Sit-Ups

15 Alternating Dumbbell Snatch

12 Pull-Ups

9/7 Ring Dips

Dumbbell: 35/25lb (15/12kg)

—

Level 1:

4 Rounds

50ft (15m) Plate Overhead Lunge

20 Abmat Sit-Ups

15 Alternating Dumbbell Hang Snatch

12 Ring Rows

9 Push-Ups

Dumbbell: 25/15lb (12/7kg)

—

Masters 55+:

4 Rounds

50ft (15m) Single Arm Dumbbell Overhead Lunge

20 Abmat Sit-Ups

12 Alternating Dumbbell Snatch

3 Ring Muscle-Ups or

(12 Pull-Ups

9/7 Ring Dips)

Dumbbell: 35/25lb (15/12kg)

[La-Z-Boy: Competitor & Travel] (Time)

Competitor:

4 Rounds

60ft (18m) Single Arm Dumbbell Overhead Lunge

25 GHD Sit-Ups

15 Alternating Dumbbell Snatch

8/6 Ring Muscle-Ups

Time Cap: 18:00

Dumbbell: 70/50lb (32/22.5kg)

—

Hotel Gym / Travel:

4 Rounds

50ft Single Arm Dumbbell Overhead Lunge

25 Abmat Sit-Ups

15 Alternating Dumbbell Snatch

10 Strict Pull-Ups

10 Strict Dips

Time Cap: 18:00

Dumbbell: 50/35lb (22.5/15kg)

PRVN Reset (Checkmark)

For Quality:

3 Sets

5 reps w/ 3 long breaths – Supine Supinated Overhead Reach w/ PVC (or weighted PVC)

5 Skin the Cats on Rings OR Shoulder Extension Stretch :30

1:00 Pigeon Pose / side

Intent: Restore shoulder extension and overhead comfort while decompressing hips.

Optional Accessories (Checkmark)

For Quality

4 Sets:

5 Strict Pull-Ups

10 Ring Rows

:15 Hollow Hold

:30 Weighted Plank

Rest as needed b/t sets and exercises

WOD – Mon, Apr 27

April 22, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

10 Bootstrap Squats w/Deep Squat Thoracic Rotation

8/8 Quadruped Hip Circles each direction

8/8 Quadruped Thoracic Rotations / Side

–

2 Sets:

5 Barbell Bradford Presses w/lockout

5 Behind the Neck Press in Split

10 Back Squats

5 Jumping Back Squats

Specific Split Jerk Prep

Set 1 — Empty bar x 3-5 Split Jerk, coaching the dip-drive and landing position, pause 2 seconds in catch each rep

Set 2 — 4 Split Jerks @ 40-50%, focus on foot landing timing and overhead lockout

Set 3 — 3 Split Jerks @ 60-65% , building toward opening working weight, confirm footwork is dialed

Primer (After the Split Jerk)

3-4 Sets:

3 Back Squats building to opening weight

8 Wall Balls at prescribed weight and target height

Use this to confirm load and wall ball standard before Love Seat begins.

Split Jerk (Weightlifting Variable Reps & Sets)

Athletes should approach the final one to two sets feeling challenged, but technically sound. A true 3RM here is around 85%, with five to ten pounds still available. Do not chase numbers at the expense of positioning — a missed rep or a soft lockout is a signal to hold the weight, not add more.

Modifications:

Level 1: 3 Pause Split Jerk per set — one second pause in the dip, three second hold in the catch. Reduce loading to 60-70% and prioritize foot placement and lockout quality over weight on the bar.

Hotel Gym / Travel: Dumbbell Push Press x 5 reps, heavy, building across sets. Focus on a vertical press path and controlled descent.

“Love Seat” (5 Rounds for weight)

10:00 EMOM

Minute 1: 5 Back Squats

Minute 2: 15 Wall Balls

Back Squat @ 70-80%

Wall Balls: 20/14lb, 9/6kg, 10/9ft
Score = Total Load

Record Notes on Wall Balls

Goals: Finish on 5th set at 80% for the Back Squat and hold unbroken wall balls across all 5 minutes

Stimulus: Absolute Strength + Strength Endurance

RPE: 7.5/10

Primary Objective: Maintain unbroken back squats across all five sets with consistent speed on the concentric and control on the eccentric — no grinding.

Secondary Objective: Sustain wall ball mechanics through fatigue — elbows under the ball, full depth, and every rep hitting the target.

[Love Seat: Level 2, Level 1, & Masters 55+] (5 Rounds for weight)

Level 2:

5 Back Squats at 70-75% of 1RM

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

—

Level 1:

5 Back Squats, moderate load, controlled tempo 7 RPE

10 Wall Balls at 14/10lb, 6/4kg to 10/9ft

—

Masters 55+:

5 Back Squats at 65-70% of 1RM

15 Wall Balls at 14/10lb, 6/4kg to 10/9ft

[Love Seat: Competitor & Travel] (5 Rounds for weight)

Competitor:

As prescribed

—

Hotel Gym / Travel:

Minute 1: 8 Dumbbell Goblet Squats, heavy

Minute 2: 15 Dumbbell Thrusters, moderate

PRVN Reset (Checkmark)

For Quality:

4 Sets

4 Reverse Nordics w/ :10s eccentric

:30 Hip Internal Rotation Stretch / side

:30 Relaxed Deep Squat w/ Upper Body Support

4/Side Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.

Optional Accessories (Checkmark)

For Quality:

4 Sets:

8/8 Single Arm Dumbbell Strict Press

12 Banded Face Pulls (Pause 1 sec @ face on each rep)

WOD – Sun, Apr 26

April 21, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

2 Sets:

20 Alternating Arm Swings

10 Alternating Scorpions

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

10 Inchworm Push-Ups

5/5 Single Leg Glute Bridges

Specific Prep

2 Sets:

:30 Jump Rope Practice

10 No-Jump Burpees

8 Kettlebell Deadlifts

:15 Hollow Body Hold

8 GHD Sit-Ups — short to full range of motion progressing set to set

–

1 Set:

5 Push-Ups

50ft (15m) Kettlebell Farmers Carry

10 GHD Sit-Ups, building range of motion

20 Double Unders or 40 Single Unders

Confirm push-up variation, kettlebell load, GHD range of motion, and rope rhythm before the primer begins.

Specific Primer (Checkmark)

Sets at working pace:

10 Push-Ups

100ft (30m) Kettlebell Farmers Carry @ working load

10 GHD Sit-Ups

30 Double Unders

Use this to confirm set times, transition speed, and double under rhythm before the clock starts on “Inconceivable.”

“Inconceivable” (5 Rounds for time)

Every 4:00 x 5 Sets

20/15 Push-Ups

100ft (30m) Kettlebell Farmers Carry

20 GHD Sit-Ups

60 Double Unders

Kettlebells: 2 x 70/53lb, 32/24kg
Score = Sum Total Time

Goal: Each set completed in 2:45–3:15 | :45–1:15 rest per round

Stimulus: Full Body Muscular Endurance / Grip / Midline

RPE: 8/10

Primary Objective: Consistent set times across all 5 sets. The 4:00 window is tight by design, athletes who move efficiently through transitions will allow for more rest time with similar effort.

Secondary Objective: Unbroken double unders every set or a quick break at 30. Avoid tripping and keep these consistent to manage the rest time efficiently.

[Inconceivable: Level 2, Level 1, & Masters 55+] (5 Rounds for time)

Level 2

Every 4:00 x 5 Sets

20/15 Push-Ups

100ft (30m) Kettlebell Farmers Carry

20 GHD Sit-Ups

60 Double Unders

Kettlebells: 2 x 53/35lb, 24/16kg

—

Level 1

Every 4:00 x 5 Sets

15/10 Push-Ups

100ft (30m) Kettlebell Farmers Carry

15 Abmat Sit-Ups

40 Single Unders or 30 Double Under Attempts

Kettlebells: 2 x 35/26lb, 16/12kg

—

Masters 55+

Every 4:00 x 5 Sets

15/10 Push-Ups

100ft (30m) Kettlebell Farmers Carry

15 GHD Sit-Ups or Abmat Sit-Ups

40 Double Unders

Kettlebells: 2 x 53/35lb, 24/16kg

[Inconceivable: Competitor & Travel] (5 Rounds for time)

Competitor

Every 4:00 x 5 Sets

20/15 Deficit Push-Ups

100ft (30m) Kettlebell Farmers Carry

20 GHD Sit-Ups

60 Double Unders

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

—

Travel / Hotel

Every 4:00 x 5 Sets

20/15 Push-Ups

100ft (30m) Dumbbell Farmers Carry

20 Abmat Sit-Ups

60 Double Unders

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

PRVN Reset (Checkmark)

For Quality: 3 Sets

:45/side Rack Lat Stretch

6/side Wall Slide w/ Posterior Tilt

:45 Puppy Pose Hold
Intent: Decompress the shoulder girdle and restore lat length after pulling or overhead volume.

Notes:

Lat Stretch

– Hinge at the hip — don’t round

– Push hips back to load the stretch

– Breathe into the side of the ribcage

Wall Slide

– Forearms stay on wall the whole time

– Flatten low back before you move

– Slow and controlled — don’t chase height

Puppy Pose

– Hips stack over knees

– Chest reaches toward floor

– Let gravity do the work — no forcing it

Optional Accessories (Checkmark)

For Quality:

4 Sets

:45 Weighted Forearm Plank

10/10 Kettlebell or Dumbbell Side Bend

WOD – Sat, Apr 25

April 20, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Row

2 Sets:

10 Bend and Bows

10 Cossack Squats

:20/:20 Samson Stretch and Lunge

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

:15 Dead Hang

Specific Barbell Prep

10 Empty Bar Front Squats

5 Empty Bar Thrusters

2 Sets: Building to working loads

5 Thrusters

5 Front Squats

5 Pull-Ups or Modification

Building to workout barbell weight

Specific Primer / With Partner

1 Set with partner:

150m Row — partner holds dead hang

10 Thrusters — 5/5

10 Front Squats — 5/5

10 Pull-Ups — 5/5

Use this to confirm row split strategy, barbell load, pull-up scaling, and partner switching rhythm before the clock starts on “Fezzik and Inigo.”

“Fezzik and Inigo” (Time)

3 Rounds for Time | With a Partner

300m Row

30 Thrusters

400m Row

40 Front Squats

500m Row

50 Pull-Ups

Barbell: 75/55lb, 34/25kg

Split reps as desired
Score = Time

Goal Time Domain: 22:00-30:00 | Time Cap: 35:00

Stimulus: Aerobic Capacity / Barbell Cycling / Partner Endurance

RPE: 7.5–8/10

Primary Objective: Consistent barbell management and pulling across all three rounds. The load is light by design, athletes should be moving fast and splitting efficiently with their partner.

Secondary Objective: Row splits consistent across all three intervals. The row distances climb each round, partners should agree on a split strategy before the clock starts and hold it. This may be splitting full rounds on the row or splitting each in two parts.

[Fezzik and Inigo: Level 2, Level 1, & Masters 55+] (Time)

Level 2

3 Rounds for Time | With a Partner

300m Row

30 Thrusters

400m Row

40 Front Squats

500m Row

30 Pull-Ups

Barbell: 65/45lb, 30/20kg

—

Level 1

3 Rounds for Time | With a Partner

300m Row

20 Thrusters

300m Row

30 Front Squats

400m Row

40 Ring Rows

Barbell: 45/35lb, 20/15kg

—

Masters 55+

3 Rounds for Time | With a Partner

300m Row

20 Thrusters

400m Row

30 Front Squats

500m Row

40 Pull-Ups

Barbell: 65/45lb, 30/20kg

[Fezzik and Inigo: Competitor & Travel] (Time)

Competitor

3 Rounds for Time | With a Partner

300m Row

30 Thrusters

400m Row

40 Front Squats

500m Row

50 Chest to Bar Pull-Ups

Barbell: 95/65lb, 43/30kg

—

Travel / Hotel — Solo

3 Rounds for Time

300m Run

20 Dual Dumbbell Thrusters

400m Run

20 Dual Dumbbell Front Squats

500m Run

30 Pull-Ups

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

PRVN Reset (Checkmark)

For Quality: 3 Sets

:45/side Couch Stretch w/ Posterior Tilt

6/side Lateral Squat w/ Pause at Bottom (3 sec)

1:00 Supine Figure Four Stretch / side
Intent: Decompress the hip flexors and lateral hip after high-volume squat and hinge work.

Notes:

Couch Stretch

– Active posterior tilt — don’t just hang into the stretch

– Ribs down, glute squeeze lightly

– Breathe into the restriction

Lateral Squat

– Foot flat on loaded side

– Sit into hip, not knee

– Pause at bottom — don’t bounce out

Supine Figure Four

– Keep low back flat

– Drive knee gently away from chest

– Long exhales to let hip relax

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10-12 Reverse Barbell Curls

10-12 Reverse Nordic Curls

15 Tall Kneeling Banded Straight Arm Lat Pull Downs

WOD – Fri, Apr 24

April 19, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

20 Alternating Arm Swings

12 Back Slaps

10 Alternating Scorpions

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

2 Sets:

10 Banded Pass-Throughs

15 Banded Pull-Aparts

10 Air Squats + 5 Jumping Squats

20 Bear Plank Shoulder Taps

5 Pike Push-Ups

Specific Barbell Prep

8-10 Empty Barbell Bench Press

3 Sets: Adding Loads

3 Bench Press

Building to opening working load

Athletes should arrive at Set 1 warm through the chest and shoulders, confident in their setup, grip, and posterior chain position.

Specific Primer / After Bench Press (Checkmark)

2 Controlled Sets: Building to working loads

200m Run at target effort

3-5 Devils Press @ warm-up load

200m Run at working pace

3-5 Devils Press @ working load

Use this to confirm dumbbell load, hip finish standard, and run pace before the clock starts on “Humperdinck.”

Bench Press (Weightlifting Variable Reps & Sets)

Should end at a Heavy Single @ RPE 9/10. Thought here is that you know you have another 10-15lb , 5-7kg in the tank.

Modifications / Adjustments:

Close Grip Bench Press / Dumbbell Bench Press / Floor Press

Level 1: 5 Reps Across @ 7 RPE

“Humperdinck” (Time)

4 Rounds for Time

400m Run

10 Devils Press

Dumbbell: 2 x 50/35lb, 22.5/15kg
Goal Time Domain: 12:00-15:00:00 | Time Cap: 17:00

Stimulus: Aerobic Capacity / Full Body Muscular Endurance

RPE: 8.5/10

Primary Objective: Controlled, repeatable run pace across all four rounds. The Devils Press will punish anyone who sprints the run.

Secondary Objective: Unbroken or one-break Devils Press sets each round with smooth hip finish overhead, no arm-only reps.

[Humperdinck: Level 2, Level 1, & Masters 55+] (Time)

Level 2

4 Rounds for Time

400m Run

10 Devils Press

Dumbbells: 2 x 35/25lb, 16/12kg

—

Level 1

4 Rounds for Time

400m Run

8 Dumbbell Burpee Deadlifts

Dumbbells: 2 x 25/15lb, 12/7kg

—

Masters 55+

4 Rounds for Time

400m Run

8 Devils Press

Dumbbells: 2 x 30/20lb, 14/9kg

[Humperdinck: Competitor & Travel] (Time)

Competitor

4 Rounds for Time

400m Run

10 Devils Press

Dumbbells: 2 x 70/50lb, 32/22.5kg

—

Travel / Hotel

4 Rounds for Time

400m Run

10 Devils Press

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

PRVN Reset (Checkmark)

For Quality:

4 Sets

5/side Side-Lying Windmill

:30/side Bear Sit Hip IR

6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)

5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.

Notes:

Side Lying Windmill – Long lever, slow arc / Follow hand with eyes / Control entire range

Bear Sit Hip IR – Actively pull into position / Tall chest, slow breathing / No bouncing

Dead Bug – PVC, DB, or band / Exhale to set ribs / Maintain trunk control

Prone Y – Thumbs up, lift just off floor / No shrugging / Quality > height

Optional Accessories (Checkmark)

For Quality

3 Sets

10 Axel Bar Z-Press

15 Banded Face Pulls

:20/:20 Single Arm Ring Plank

Body Building – Fri, Apr 24

April 19, 2026

Announcements

CrossFit East River – Body Building

Shoulders/Triceps (Checkmark)

E2.5MOM x 4:

8-12 Barbell Shoulder Press

8-12 DB Skullcrushers

Back/Biceps (Checkmark)

E2.5MOM x 4:

8-12 DB Rows

8-12 Barbell Curls

Shoulders/Biceps (Checkmark)

E2MOM x 4:

8-12 Side Lat Raises

8-12 Straight Arm Pulldowns

Biceps/Triceps (Checkmark)

E2.5MOM x 3:

8-12 Iso DB Curls

8-12 OH Tricep Extension

WOD – Wed, Apr 22

April 17, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

400m Run or 2:00 Cardio Choice

10 PVC Passthroughs

8/8 PVC Around the Worlds

:15/:15 PVC Prayer Stretch

5/5 World’s Greatest Stretch

:15 Extended Plank Reverse Bridge

:15 Hollow Hold

Specific Barbell Prep

3 Snatch Grip Deadlifts @ empty bar

3 Low Hang Muscle Snatches @ empty bar

3 Sets: Adding loads

2 x (Snatch Grip Deadlift + Low Hang Power Snatch)

Rest :10 between reps

Building to opening complex weight

Specific Primer / After Weightlifting

2 Sets at working pace:

3 Power Snatches @ workout weight

3 Bar Facing Burpees

Rest :45 between sets

Use this to confirm snatch load, bar path, and burpee cadence before the clock starts on “Ingrid”.

Power Snatch (5 Rounds for weight)

Every 2:00 x 5 Sets:

2 x (Snatch Grip Deadlift + Low Hang Power Snatch)

Rest 10 sec b/t reps
Starting @ 70% of 1RM Power Snatch and increasing to a heavy for the day

The goal here is to hit each rep with a clean fast turnover into the catch and receive with confidence. No pressing out reps.

Modifications

– Move to 2-4 Hang Power Snatches at moderate loads working on turnover and technique

– Can sub Power Cleans for Snatches today for those limited in the overhead position.

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here
Score = Time

Goal Time Domain: 5:00- 7:00 | Time Cap: 10:00

Stimulus: Barbell Cycling / Aerobic Power

RPE: 9/10 — Benchmark Barbell Conditioning

Primary Objective: Consistent barbell cycling rate across all 10 rounds. The load is intended to be moderate, but cycling quick. Touch-and-go or quick singles, never standing over the bar.

Secondary Objective: Consistent burpee cadence round to round. Rhythmic and deliberate, not a sprint in the early rounds that falls apart by round 6.

[Ingrid: Level 2, Level 1, & Masters 55+] (Time)

Level 2

Barbell: 95/65lb, 43/30kg

—

Level 1

10 Rounds

3 Hang Power Snatches

3 Lateral Burpees Over Bar

Barbell: 65/45lb, 30/20kg

—

Masters 55+

Barbell: 95/65lb, 43/30kg

[Ingrid: Competitor & Travel] (Time)

Competitor

Barbell: 155/105lb, 70/48kg

—

Travel / Hotel

10 Rounds

3 Alternating Dumbbell Snatches

3 Lateral Burpees Over Dumbbell

Dumbbell: 50/35lb, 22.5/15kg

PRVN Reset (Checkmark)

For Quality:

4 Sets

4 Reverse Nordics w/ :10s eccentric

:30 Hip Internal Rotation Stretch / side

:30 Relaxed Deep Squat w/ Upper Body Support

4/Side Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.

Notes:

Nordic – Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed

Internal Rotation – Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip

Deep Squat – Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth

Scorpion – Rotate through mid-back / Smooth, controlled reps / No forcing end range

Optional Accessories (Checkmark)

For Quality:

3 Sets

8/8 Split Stance Dumbbell CrossBody RDL , Moderate

10 Weighted GHD Hip Extensions , Moderate

WOD – Tue, Apr 21

April 16, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

2 Sets:

:15 Passive Hang + :15 Active Hang

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

:20 Hollow Body Hold

:20 Arch Hold

10 Ring V-Outs

Specific Prep

2 Sets:

5 Strict Pull-Ups or Modification

5 Ring Dips or Modification

9/7 Calorie Echo Bike

Confirm pull-up scaling, ring dip variation, and bike damper before the primer begins.

Specific Primer

2 Sets at working pace:

9/7 Calorie Echo Bike

3 Strict Pull-Ups

3 Ring Dips

Use this to confirm bike output target, pull-up and ring dip scaling, and transition speed before the clock starts.

“As You Wish” (5 Rounds for reps)

5 Sets: 3:00 AMRAP / 1:00 Rest

20/14 Calorie Echo Bike

AMRAP in Remaining Time

5/4 Strict Pull-Ups

5/4 Ring Dips
Score = Sum Total Reps Across All 5 Sets

Goals: Bike completed in under 1:15 / 3+ Rounds of AMRAP in Remaining Time

Stimulus: Aerobic Capacity / Upper Body Push-Pull Endurance

RPE: 8/10

Primary Objective: Get off the bike fast enough to accumulate meaningful pulling and pressing volume. The bike is a necessary hard effort in order to get enough time on the AMRAP, which is where the workout is scored.

Secondary Objective: Consistent reps across all 5 sets. Score is total reps, but we are looking for consistency

[As You Wish: Level 2, Level 1, & Masters 55+] (5 Rounds for reps)

Level 2

5 Sets: 3:00 AMRAP / 1:00 Rest

18/13 Calorie Echo Bike

AMRAP in Remaining Time:

4/3 Strict Pull-Ups

4/3 Ring Dips

—

Level 1

5 Sets: 3:00 AMRAP / 1:00 Rest

15/11 Calorie Echo Bike

AMRAP in Remaining Time:

4/3 Banded Strict Pull-Ups / Ring Rows

4/3 Ring Push-Ups / Box Dips / or Traditional Push-Ups

—

Masters 55+

5 Sets: 3:00 AMRAP / 1:00 Rest

15/11 Calorie Echo Bike

AMRAP in Remaining Time:

4/3 Strict Pull-Ups

4/3 Ring Dips

[As You Wish: Competitor & Travel] (5 Rounds for reps)

Competitor

5 Sets: 3:00 AMRAP / 1:00 Rest

25/18 Calorie Echo Bike

AMRAP in Remaining Time:

Ring Muscle-Ups

Goal: 10/8+ Reps

—

Travel / Hotel

5 Sets: 3:00 AMRAP / 1:00 Rest

300m Run or 1:15 Machine

AMRAP in Remaining Time:

5/4 Strict Pull-Ups

7/5 Deficit Dumbbell Push-Ups

Core Finisher (Checkmark)

For Reps:

4 Sets:

:20 Hollow Rocks

:10 Rest

:20 Side Plank (R)

:10 Rest

:20 Side Plank (L)

:10 Rest

:20 Alternating V-Ups

:10 Rest

*Note: This is 8:00 of Work

PRVN Reset (Checkmark)

For Quality:

3 Sets

5 reps w/ 3 long breaths – Supine Supinated Overhead Reach w/ PVC (or weighted PVC)

:30 Shoulder Extension Stretch

1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.

Notes:

Overhead Reach – Palms up, ribs down / Weight assists range, not forces it / Long exhales at end range

Pigeon Pose – Square hips as tolerated / Stay tall before folding / Calm nasal breathing