Today's WOD

Your workout of the day!

WOD – Wed, Jan 21

January 16, 2026

Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

–

2 Sets For Quality

10 Alternating Goblet Cossack Squats

5/5 Goblet Reverse Lunges

15 Banded Pull Aparts

10 Dead-Bugs

10 Bird-Dogs

Specific Prep:

2 Sets: Empty Barbell

6 Tall Muscle Cleans

6 Bradford Press with Lockout

:20 Behind the Neck Elbow Punch Throughs

6 Back Squats

–

2 Sets: Empty Barbell

3 Position Power Clean (High Hang, Hang, Low Hang)

5 Push Press

7 Back Squats

5 Wall Balls

–

2 Sets @ Light Weight

1 Power Clean + 3 Push Press + 5 Back Squats

5 Wall Balls

Back Squat Prep (Checkmark)

Barbell Loading:

*Bring the Barbell to the Rack for Back squats and build to 65% with 2 sets of 3 Reps, then weight on the bar.

Back Squat (Weightlifting Variable Reps & Sets)

Score = Reps Completed at 80%

Record Weights in Notes

Goal: 8+ Reps (15 Rep Cap)

Modifications:

– Box Squat for Knee Pain

– Split Squat for Back Pain

“The Swanson Protocol” (4 Rounds for time)

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

20 Unbroken Wall Balls

Barbell Complex: Tng Power Cleans + working at 70-80% of Push Press 1RM

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

*unbroken matters more than load
Goal: Complete each set by the 1:30-1:45 mark on the clock, then adjust loads

Stimulus: Strength and Muscular Endurance

Workout RPE: 7.5/10

Primary Objective: Execute smooth, efficient barbell cycling building loads to 80% of 1RM Push Press

Secondary Objective: Complete all wall balls unbroken each set

[The Swanson Protocol: L2, L1, & Masters 55+] (4 Rounds for time)

Level 2:

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

15 Unbroken Wall Balls

Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM

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

*unbroken matters more than load

—

Level 1:

Every 3:00 x 4 Sets

3 Hang Power Clean + 5 Push Press

15 Unbroken Wall Balls

Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM

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

*unbroken matters more than load

—

Masters 55+:

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

15 Unbroken Wall Balls

Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM

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

*unbroken matters more than load

[The Swanson Protocol: Competitor & Travel] (4 Rounds for time)

Competitor:

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

20 Unbroken Wall Balls

Barbell Complex: Tng Power Cleans + working at 70-80% of Push Press 1RM

Wall Balls: 30/20lb, 10/9kg, 10/9ft

*unbroken matters more than load

—

Travel / Hotel:

Every 3:00 x 4 Sets

6 Dumbbell Power Clean + 9 Dumbbell Push Press

25 Air Squats

Dumbbells @ 50/35lb, 22.5/15kg

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality

3 Sets:

8/8 Single Leg Rotational Medball Toss

16 Overhead Rotational Medball Slam (8/side)

50ft (15m) Sled Push, For Load

WOD – Tue, Jan 20

January 15, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Bodyheat and Mobility

1:30 Cardio Choice

:15/15 Overhead Lat / Tricep Stretch

:15/:15 Crossbody Arm Hug and Posterior Delt Stretch

:15 Alternating Arm Swings

:15 Arm Back Slaps

:30 Down Dog Calf Gas Pedals into Toe Touches

General Prep

2 Sets: For Quality

:30 Jump Rope

10 Alternating Box Step-Ups (Second Round Add Weight)

5 Up Dog + Down Dog Pike Push-Ups

5 Ring Rows (Modified False Grip)

:10 Ring support hold

:03 Ring Dip Eccentric

:10 Bottom of Dip Hold

5 Ring Muscle-Up Row

Specific Prep (Checkmark)

8-10 minutes

Work through each progression for the Ring Muscle-Ups and Pistols for the Day before going into the EMOM

Pistol Progressions and Ring Muscle-Ups (8 Rounds for reps)

8:00 EMOM

minute 1: *Pistol Progression

minute 2: *Ring Muscle-Up Progression

#TEAMPRVNTUESDAY (AMRAP – Reps)

“PRVN Skill”

14:00 AMRAP

60 Double Unders

30 Dual Dumbbell Step Overs

60 Double Under

20 Handstand Push Ups

60 Double Unders

10 Ring Muscle Ups

Dumbbells: 50/35lbs, 22.5/15kg

Box Height: 24/20in
Goal: 360-480 Reps (1.5-2 rounds)

Score: Reps

*There are 240 reps per round

Stimulus: Mixed-modal conditioning with cyclical engine work and ascending gymnastics skill demand

Workout RPE: 8–8.5/10

Primary Objective: Stay composed through the double-unders to earn time on higher-skill movements

Secondary Objective: Manage HSPU and RMU volume without stalling

[PRVN Skill: L2, L1, & Masters 55+] (AMRAP – Reps)

Level 2:

14:00 AMRAP

45 Double Unders

30 Dual Dumbbell Step Overs

45 Double Under

20 Box Piked Handstand Push Ups

45 Double Under

10 Strict Pull-Ups + 10 Strict Ring Dips

Dumbbells: 35/25lb, 15/12kg

Box Height: 24/20in

—

Level 1:

14:00 AMRAP

60 Single Unders

30 Box Step-Overs

60 Single Unders

20 Push-Ups

60 Single Unders

10 Banded Pull-Ups

Box Height: 24/20in

—

Masters 55+:

14:00 AMRAP

45 Double Unders

30 Single Dumbbell Step Overs

45 Double Under

20 Box Piked Handstand Push Ups

45 Double Under

10 Strict Pull-Ups + 10 Strict Ring Dips

Dumbbell: 35/25lb, 15/12kg

Box Height: 20in

[PRVN Skill: Competitor & Travel] (AMRAP – Reps)

Competitor:

As prescribed

—

Travel / Hotel:

14:00 AMRAP

60 Double Unders

30 Dual Dumbbell Bench Step-Ups

60 Double Under

20 Dual Dumbbell Strict Press

60 Double Under

10 Strict Pull-Ups + 10 Strict Ring Dips

Dumbbells: 50/35lbs, 22.5/15kg

Mobility (Checkmark)

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Optional Accessories (Checkmark)

3 Sets: For Quality

12-15 Seated Barbell Calf Raises

10-12 Wall Leaning Anterior Tibialis Raises

:30/:30 Standing Paloff Press Hold

WOD – Mon, Jan 19

January 14, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

1:00 Row / Bike

:30 Kettlebell Dead-Bugs

:20/:20 Side Plank

10/10 Single Leg Glute Bridge

:30 Glute Bridge Hold

Specific Prep

Barbell @ light Loads

– 3 Deadlifts to Knee

– 3 Full Deadlifts (controlled eccentric and light tough to the floor)

– 8 Russian Kettlebell Swings

Barbell @ moderate loads

– 4 Full Deadlifts (controlled eccentric and light touch to the floor)

– 8 Russian Kettlebell Swings

Then build to working Loads on the Kettlebell and Barbell

Machine Primer After the Deadlift + Kettlebell Swing Work

5:00 EMOM

Minute 1: 13/10 Calorie Row

Minute 2: 13/10 Calorie Echo Bike

Minute 3: Rest

Minute 4: 15/12 Calorie Row

Minute 5: 15/11 Calorie Echo Bike

Have this run on a waterfall allowing for 3 groups to roll through and get in the primer within 6:00 minutes prior to hitting the machine piece.

Deadlift (Every 90 seconds x 6 Sets
4 Deadlifts + 10 Russian Kettlebell Swings

Deadlifts @ 70%
Kettlebell Swings: 70/53lb, 32/24kg)

Modifications:

– Sumo Deadlift or Hex Bar Deadlifts, Or Block Deadlifts

– Adjust loads on the Kettlebell Swings or Move to Dual Dumbbell Swings if Equipment is limited

“Balanced Budget” (8 Rounds for time)

Every 2:00 x 8 Sets, Alternating Stations

Station 1: 20/16 Calorie Row

Station 2: 20/14 Calorie Echo Bike
Score = Sum Total Time

Goal: ~1:00 work / ~1:00 rest each interval

Stimulus: Aerobic repeatability with cyclical output balance across different machines

Workout RPE: 8.5/10

Primary Objective: Maintain consistent times across all eight sets

Secondary Objective: Avoid drop-off in pace as fatigue builds in the legs. Really look for a sustainable output that you can maintain for 4 sets @ each machine

[Balanced Budget: L2, L1, & Masters 55+] (8 Rounds for time)

Level 2:

Every 2:00 x 8 Sets, Alternating Stations

Station 1: 18/14 Calorie Row

Station 2: 18/13 Calorie Echo Bike

—

Level 1:

Every 2:00 x 8 Sets, Alternating Stations

Station 1: 15/12 Calorie Row

Station 2: 15/11 Calorie Echo Bike

—

Masters 55+:

Every 2:00 x 8 Sets, Alternating Stations

Station 1: 16/13 Calorie Row

Station 2: 16/12 Calorie Echo Bike

[Balanced Budget: Competitor & Travel] (8 Rounds for time)

Competitor:

Every 2:00 x 8 Sets, Alternating Stations

Station 1: 24/18 Calorie Row

Station 2: 24/17 Calorie Echo Bike

—

Travel / Hotel:

Every 2:00 x 8 Sets, Alternating Stations

Station 1: 1:00 Machine of Choice

Station 2: 1:00 Treadmill for Max Distance

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories (Checkmark)

For Quality

4 Sets:

15 Weighted Hip Extensions

:45 Sorenson Hold

WOD – Sun, Jan 18

January 13, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep:

2 Sets:

:45 Cardio Choice

10 Scap Push-Ups

10 Alternating Samson Lunges

12 Band Pull-Aparts

:30 Dead-Hang / 10 Scapular Pull-Ups

6/6 Single Arm Ring Rows

Bench Press Specific Warm-Up:

Prime pressing pattern and shoulder stability

Empty Barbell:

8 Tempo Bench Press (3-sec lower)

6 Bench Press @ normal tempo + :10 Pause Hold at Lockout on last rep

–

Then add loads

5 Bench Press @ 40–50%

5 Bench Press @ 50–55%

3 Bench Press @ 60%

Cue: Strong foot drive, upper-back tension, consistent bar path.

Bench Press (Weightlifting Variable Reps & Sets)

“Wings” (Checkmark)

Every 5:00 x 3 Sets

6 Strict Pull-Ups

12 Ring Rows

24 Dual Dumbbell Hammer Curls
– For the Strict Pull-Ups, we are looking for a challenging set. We can create challenge by adding loads to the pull-ups or moving to strict chest to bar. For scaling purposes, add band tension that allows 6 challenging reps with controlled strict form.

Other modifications today would be to move to a challenging toenail spot variation .

– For the Ring Row, lets look to create an angle that is both challenging, yet sustainable for 12 unbroken reps.

– Dumbbell Hammer Curls: Light Loads that can be done as 24 unbroken. We can sub out Banded Curls if needed and have a great 24 rep bicep burnout set here at the end of each set

Level 2,1,Masters, Comp: As prescribed. Look at adjustments for pull-ups that make the most since for 6 strict reps (unbroken)

Travel: Sub Inverted Rows or Dumbbell Bent Over Rows for Ring Rows

Goal: Complete all reps with strict control and no form degradation

Stimulus: Vertical pulling strength, horizontal pulling stamina, and upper-arm hypertrophy

RPE: 5-6/10, just a pump!

Primary Objective: Perform 6 strict pull-ups as a challenging, unbroken set

Secondary Objective: Maintain unbroken ring rows and hammer curls with full control

[Wings: L2, L1, & Masters 55+] (Checkmark)

Level 2, 1, Masters 55+:

As prescribed

[Wings: Competitor & Travel] (Checkmark)

Competitor, Travel / Hotel

As prescribed

Mobility (Checkmark)

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 (Checkmark)

For Quality

Part A)

3 Sets

:30 Wall Facing Handstand Hold

20 Banded Tricep Extensions

Part B)

2 Sets:

20 Alt Barbell Wrist Extensor Rolls

10-12 Weighted Maltese Raises

WOD – Sat, Jan 17

January 12, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

:15/:15 Scorpion Stretch

10/10 Single Leg Glute Bridges

10 Deep Lunge Mountain Climbers

10 Air Squats

8/8 Suitcase Deadlifts

Specific Prep

2 Sets:

50ft (15m) Farmer Carry @ building to working loads

6 Goblet Squats (2–3 sec controlled descent)

10 Wall Balls (focus on rhythm + breathing)

5 Step-Back Burpees

5 Box Step-Ups or Low Box Jumps

3–5 Burpee Box Jump Overs (practice facing standard)

“Common Ground” (Time)

Teams of 3

For Time

3 Rounds:

180m (600ft) Farmer’s Carry

120 Wall Balls

60 Burpee Box Jump Overs

Farmer’s Carry: 2 x 70/53 lb (32/24 kg)

Wall Ball: 20/14 lb (9/6 kg), 10/9ft

Box Height: 24/20 in
Coaches note flow

Time Domain: 30-35 minutes

Time Cap: 40 minutes

Stimulus: Team-based aerobic conditioning with grip endurance, leg stamina, and sustained cyclical output

RPE: 7.5–8/10

Primary Objective: Maintain steady pacing across all three rounds without long stoppages

Secondary Objective: Use smart handoffs and communication to keep wall balls and burpees moving

“Common Ground” Team of 2 (Time)

For Time

3 Rounds:

150m (500 ft) Farmer’s Carry

90 Wall Balls

30 Burpee Box Jump Overs

Farmer’s Carry: 2 x 70/53 lb (32/24 kg)

Wall Ball: 20/14 lb (9/6 kg)

Box Height: 24/20 in

Done as completely combined reps as one partner working and one partner resting to allow for and easy set-up and flow

[Common Ground: L2, L1, & Masters 55+] (Time)

Level 2:

Teams of 3

For Time

3 Rounds:

150m (600ft) Farmer’s Carry

100 Wall Balls

50 Burpee Box Jump Overs

Farmer’s Carry: 2 x 53/35 lb (24/16kg)

Wall Ball: 20/14 lb (9/6 kg), 10/9ft

Box Height: 24/20 in

Same Flow and Rules, except and athlete can flow to BBJO at 60 Wall Balls

—

Level 1:

Teams of 3

For Time

3 Rounds:

150m (600ft) Farmer’s Carry

100 Wall Balls

50 Burpee Box Step-Overs

Farmer’s Carry: 2 x 44/26 lb (20/12kg)

Wall Ball: 14/10lb

Box Height: 24/20 in

Same Flow and Rules, except and athlete can flow to BBJO at 60 Wall Balls

—

Masters 55+:

Teams of 3

For Time

3 Rounds:

150m (600ft) Farmer’s Carry

100 Wall Balls

50 Burpee Box Jump Overs

Farmer’s Carry: 2 x 53/35 lb (24/16kg)

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

Box Height: 24/20 in

Same Flow and Rules, except and athlete can flow to BBJO at 60 Wall Balls

[Common Ground: Competitor & Travel] (Time)

Competitor:

Teams of 2

For Time

3 Rounds:

180m (600ft) Farmer’s Carry

120 Wall Balls

60 Burpee Box Jump Overs

Farmer’s Carry: 2 x 70/53 lb (32/24 kg)

Wall Ball: 20/14 lb (9/6 kg), 10/9ft

Box Height: 24/20 in

All work split equally between partners

—

Travel / Hotel:

Completed as solo version

For Time

3 Rounds:

1:00 Farmer’s Hold

60 Air Squats

30 Burpee Bench Jump Overs

Farmer’s Hold: 2 x 70/50 lb (32/22.5 kg)

Box Height: 24/20 in

Mobility (Checkmark)

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)

3-4 Sets:

:30 Dual Kettlebell Front Rack Weighted Wall Sit

100ft (30m) Sled Push, For Load

1:00 Weighted Plank

Weightlifting – Fri, Jan 16

January 11, 2026

Announcements

CrossFit East River – Weightlifting

Snatch (12 min to build to heavy double (~80–85%))

Clean and Jerk (E2MOM x 6 sets: 1 Clean + 2 Jerks)

Snatch Pull (E2:00 x 4 sets (8 min): 3 Snatch Pulls @ 90–100%)

E2:00 x 4 sets (8 min): 3 Snatch Pulls @ 90–100%

Behind neck Snatch Grip Press (EMOM 6 (6 min): 5 Behind-the-Neck Snatch Grip Press)

EMOM 6 (6 min): 5 Behind-the-Neck Snatch Grip Press

WOD – Fri, Jan 16

January 11, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

1:30 Cardio Choice

–

2 Sets: For Quality

10 Down Dog Alternating Toe Touches

:20 Extended Plank Reverse Bridge

5 Up Dog to Down Dog Pike Push-Up

5/5 Kettlebell Windmill

5/5 Single Kettlebell Front Rack Reverse Lunge

Specific Prep

2 Sets

5 Barbell Push Press

5/5 Single Arm Overhead Reverse Lunges

10 Abmat Sit-Ups

1 Wall Walk + :15 Nose to Wall Handstand Hold

–

Barbell Specific Loading before starting strength piece

5 Reps @ 50%

5 Reps @ 60%

3 Reps @ 65%

Movement Specifics Prior to Workout (Checkmark)

Wall Facing Strict Handstand Push-Ups Modifications

– Add 1 Abmat for a Riser to Reduce Range of Motion

– Move to Further Away from the Wall

– Box Piked Handstand Push-Ups ( Feet or Knees), High or Lower Box

– Down Dog Pike Push-Ups

– Tall Kneeling Dual Dumbbell Push Press

Then get to working loads and set-up lanes and stations for the Single Arm Overhead Walking Lunges

Push Press (Weightlifting Variable Reps & Sets)

Modifications:

– Adjust to Strict Press

– Move to Dual Dumbbell Push Press or Strict Press

– Or for certain overhead limitations, we can adjust to an incline bench press to start moving towards that range of motion.

“Vertical Integration” (6 Rounds for reps)

6 Sets

2:00 AMRAP

7 Wall Facing Handstand Push-Ups

25/25ft (7.5/7.5m) Single Arm Overhead Walking Lunges

– Max Abmat Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Single Arm Overhead Walking Lunges:

Choice of KB or DB: 53/35lb, 24/16kg or 50/35lb, 22.5/15kg
Score = Total Reps

*Every 5ft (1.5m) = 1 Rep

Goal: 20-30 Abmat Sit-ups / set

(1 round = 17 reps + sit-up reps)

Stimulus: Shoulder stamina, unilateral overhead stability, and midline fatigue under sustained effort

RPE: 8/10

Primary Objective: Complete the Handstand Push-Ups + Overhead Walking lunges in under 90 seconds

Secondary Objective: Unbroken Handstand Push-Ups or at minimum in 2 sets or less and 25ft (7.5m) Segments of the Overhead Walking Lunges

[Vertical Integration: L2, L1, & Masters 55+] (6 Rounds for reps)

Level 2:

6 Sets

2:00 AMRAP

5 Wall Facing Handstand Push-Ups to Abmat (2in Riser)

25/25ft (7.5/7.5m) Single Arm Overhead Walking Lunges

– Max Abmat Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Single Arm Overhead Walking Lunges:

Choice of KB or DB: 44/26lb, 20/12kg or 40/25lb, 18/12kg

—

Level 1:

6 Sets

2:00 AMRAP

5 Box Pike Handstand Push-Ups

25/25ft (7.5/7.5m) Single Arm Suitcase Walking Lunges

– Max Abmat Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Walking Lunges:

Choice of KB or DB: 35/18lb, 16/8kg or 35/25lb, 15/12kg

—

Masters 55+:

6 Sets

2:00 AMRAP

5 Wall Facing Handstand Push-Ups to Abmat (2in Riser)

25/25ft (7.5/7.5m) Single Arm Front Rack Walking Lunges

– Max Abmat Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Walking Lunge

KB: @ 35/18lb, 16/8g

[Vertical Integration: Competitor & Travel] (6 Rounds for reps)

Competitor:

6 Sets

2:00 AMRAP

7 Deficit Wall Facing Handstand Push-Ups

25/25ft (7.5/7.5m) Single Arm Overhead Walking Lunges

– Max GHD Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Deficit: 3/1.5in

Single Arm Overhead Walking Lunges:

Choice of KB or DB: 53/35lb, 24/16kg or 50/35lb, 22.5/15kg

—

Travel / Hotel:

6 Sets

2:00 AMRAP

7 Wall Facing Handstand Push-Ups

8/8 Single Arm Overhead Walking Lunges

– Max Abmat Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Single Arm Overhead Walking Lunges:

Choice of KB or DB: 53/35lb, 24/16kg or 50/35lb, 22.5/15kg

Can sub 7 Tall Kneeling Dual Dumbbell Strict Press

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

3-4 Sets

7/7 Bulgarian Split Squats (Single Dumbbell or Kettlebell)

7/7 Single Arm Kettlebell Z-Press

:15/:15 Single Arm Ring Plank

HYROX – Thu, Jan 15

January 10, 2026

Announcements

CrossFit East River – HYROX

“Split Decision” (2 Rounds for time)

0:00 – 16:00

For Time

400m Run (Each Round)

27-21-15-9 Dual DB Box Step Overs

#50/35

16:00- 32:00

For Time

30/22 Calorie Echo Bike (Each Round)

27-21-15-9 Burpees
Score = Sum Total Time of both intervals

Goal Time Domain: 11:00-15:00

Cap: 16:00 / Interval

Stimulus: Aerobic capacity with cyclical conditioning (Two mid-range conditioning efforts with the focus on Muscular Endurance

RPE: 8/10

Primary Objective: Maintain consistent pacing between both intervals

Secondary Objective: Maintain Big Sets on Step Overs and similar paces on the run and the bike.

“Split Decision” (2 Rounds for time)

0:00 – 16:00

For Time

400m Run (Each Round)

27-21-15-9 Dual DB Box Step Overs

#50/35

16:00- 32:00

For Time

30/22 Calorie Echo Bike (Each Round)

27-21-15-9 Burpees
Score = Sum Total Time of both intervals

Goal Time Domain: 11:00-15:00

Cap: 16:00 / Interval

Stimulus: Aerobic capacity with cyclical conditioning (Two mid-range conditioning efforts with the focus on Muscular Endurance

RPE: 8/10

Primary Objective: Maintain consistent pacing between both intervals

Secondary Objective: Maintain Big Sets on Step Overs and similar paces on the run and the bike.

[Split Decision: L2, L1, & Masters 55+] (2 Rounds for time)

Level 2:

0:00 – 16:00

For Time

400m Run

24-18-12-6 Single DB Box Step Over

#50/35

16:00- 32:00

For Time

26/18 Calorie Echo Bike

24-18-12-6 Burpees

—

Level 1:

0:00 – 16:00

For Time

200m Run

22-18-12-8 Single DB Box Step Over

#35/20

16:00- 32:00

For Time

20/14 Calorie Echo Bike

20-15-10-5 Burpees

Mobility (Checkmark)

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)

3-4 Sets:

10/10 Three Point Bent Over Dumbbell Row

10-12 Dual Dumbbell Zottman Curls

8/8/8 Banded Wrist Pull Aparts

WOD – Thu, Jan 15

January 10, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

3 Sets: For Quality

1:30 – 1:00 – :30 Row (increasing intensity)

8 Romanian Deadlifts

6 Tall Muscle Cleans

20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)

8 Quarter Squat Reactive Jumps

*The goal here will be to target the 1:00 Row @ Goal Pace for the Day and the :30 second Row at faster than goal pace

Coaches Notes: This would also be a great day to go over Rowing Technique and Drills as part of the Warm-Up

Specific Barbell Prep

2-3 Sets

Slow Clean Pull

Low Hang Power Clean (Pause @ Low Hang for 1-2 sec)

Power Clean (Not TnG)

–

3 Sets: Building Loads

Clean Pull

Low Hang Power Clean

Power Clean