Today's WOD

Announcements

Key Focus Points for the Week:

• Deficit Split Squat + Strict Press (Monday): Building unilateral strength, stability, and overhead pressing capacity.
• Deadlift (Wednesday): Structuring heavy pulling progressions into strong singles above 90%.
• Snatch(Thursday): Focused exposure to high-percentage snatch efforts, blending technical refinement with fatigue management.
• Back Squat (Friday): Sprint-style heavy singles to reinforce squat confidence and positional integrity.

Conditioning Themes:

• Muscular Stamina(Monday): Fast, sustainable AMRAP focused on quick rounds and movement integrity.
• Aerobic Threshold (Tuesday): Long-set repeatability blending row, run, and bike erg power.
• Sprint AMRAPs (Wednesday): Mixing barbell, gymnastics, and box work in tight, aggressive windows.
• High-Skill Benchmark (Thursday): Classic “Amanda” retest with a focus on technical movement and stamina.
• Structured Midline Conditioning (Friday): EMOM-style grit work with strong accessory carry work to close the week.

CrossFit East River – WOD

Will Miss Coaching You All! (Checkmark)

I Will miss coaching you all on Saturdays! One of my fav days to coach. Some of you were awake, some still asleep, some still drunk .. always a fun and entertaining day of the week.

Remember:

Technique over weight. Sometimes just showing up is all you gotta do. Always happy to see your smiling faces.

– Give someone a high five or fist bump… they also showed up.

🤜🤛

“99 Problems But A Griff Aint One” (Time)

9 Rounds for 9 Years – Partner(s) WOD

9c Row

9 DB Snatch

9 Box Jump Overs

9 Wall Balls

Cash-out: 1 Beer or Beverage of Choice
Beer in gym after, the beer at Bobby’s after that.

Read More

Announcements

Key Focus Points for the Week:

• Deficit Split Squat + Strict Press (Monday): Building unilateral strength, stability, and overhead pressing capacity.
• Deadlift (Wednesday): Structuring heavy pulling progressions into strong singles above 90%.
• Snatch(Thursday): Focused exposure to high-percentage snatch efforts, blending technical refinement with fatigue management.
• Back Squat (Friday): Sprint-style heavy singles to reinforce squat confidence and positional integrity.

Conditioning Themes:

• Muscular Stamina(Monday): Fast, sustainable AMRAP focused on quick rounds and movement integrity.
• Aerobic Threshold (Tuesday): Long-set repeatability blending row, run, and bike erg power.
• Sprint AMRAPs (Wednesday): Mixing barbell, gymnastics, and box work in tight, aggressive windows.
• High-Skill Benchmark (Thursday): Classic “Amanda” retest with a focus on technical movement and stamina.
• Structured Midline Conditioning (Friday): EMOM-style grit work with strong accessory carry work to close the week.

CrossFit East River – WOD

Back Squat (10:00 EMOM
1 Rep @ 80%+

Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+
)

–

% of 1RM Back Squat

Key focus areas:

Global Tension / Bracing

Root through the feet.

Modifications:

We can adjust to a Box Squat for those with knee issues

We can adjust to a Split Squat for those with back issues.

“Existential Burden” (3 Rounds for time)

15:00 EMOM

minute 1: 50 Double Unders

minute 2: 12 Up Downs

minute 3: 15 GHD Sit-Ups

minute 4: Max Forearm Plank

minute 5: Rest
—

“Existential Burden” is a midline-focused EMOM combining jump rope coordination, aerobic bodyweight conditioning, core endurance, and isometric strength. The design challenges athletes to stay consistent under fatigue while balancing dynamic movement with static holds. The key is smooth execution, controlled breathing, and smart pacing, especially in the max plank hold.

Goal: Consistent completion of work across all four active minutes

Stimulus: Midline endurance, aerobic capacity, stamina under sustained tension

RPE: 7.5–8.5/10

Focus: Stay relaxed and composed through high-skill double unders and transitions, manage core fatigue carefully

Key focus areas:

Control breathing through all movements to prevent early burnout

Move efficiently in dynamic pieces (double unders, up downs) to allow a strong plank effort

Stay mentally disciplined during the forearm plank hold

[Levels: Existential Burden] (3 Rounds for time)

Level 2:

15:00 EMOM

minute 1: 35 Double Unders

minute 2: 10 Up Downs

minute 3: 15 V-Ups

minute 4: – Max Forearm Plank

minute 5: Rest

—

Level 1:

15:00 EMOM

minute 1: 50 Single Unders

minute 2: 8 Up Downs

minute 3: 15 Abmat Sit-Ups

minute 4: – Max Forearm Plank

minute 5: Rest

—

Masters 55+:

15:00 EMOM

minute 1: 35 Double Unders

minute 2: 10 Up Downs

minute 3: 15 V-Ups

minute 4: – Max Forearm Plank

minute 5: Rest

—

Competitor:

15:00 EMOM

minute 1: 75 Double Unders

minute 2: 12 Burpees to Target 6in

minute 3: 20 GHD Sit-Ups

minute 4: – Max Forearm Plank

minute 5: Rest

—

Travel / Hotel:

15:00 EMOM

minute 1: 50 Double Unders

minute 2: 10 Up Downs

minute 3: 15 V-Ups

minute 4: – Max Forearm Plank

minute 5: Rest

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)

3-4 Sets, For Load

100ft (30m) Farmers Carry

100ft (30m) Sandbag Carry

100ft (30m) Sled Push

Read More

Announcements

Key Focus Points for the Week:

• Deficit Split Squat + Strict Press (Monday): Building unilateral strength, stability, and overhead pressing capacity.
• Deadlift (Wednesday): Structuring heavy pulling progressions into strong singles above 90%.
• Snatch(Thursday): Focused exposure to high-percentage snatch efforts, blending technical refinement with fatigue management.
• Back Squat (Friday): Sprint-style heavy singles to reinforce squat confidence and positional integrity.

Conditioning Themes:

• Muscular Stamina(Monday): Fast, sustainable AMRAP focused on quick rounds and movement integrity.
• Aerobic Threshold (Tuesday): Long-set repeatability blending row, run, and bike erg power.
• Sprint AMRAPs (Wednesday): Mixing barbell, gymnastics, and box work in tight, aggressive windows.
• High-Skill Benchmark (Thursday): Classic “Amanda” retest with a focus on technical movement and stamina.
• Structured Midline Conditioning (Friday): EMOM-style grit work with strong accessory carry work to close the week.

CrossFit East River – WOD

Snatch (10:00 EMOM
1 Snatch @ 75%+)

—

% of 1RM Snatch,

*Snatch can be Power or Squat

Modifications:

We can adjust to a hang variation today and stick with Power Snatches in order to keep the overall technical and mobility needs limited.

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
“Amanda” is a classic high-skill CrossFit benchmark that tests gymnastics proficiency, Olympic lifting technique, and composure under fatigue. The short rep scheme encourages athletes to move with urgency, but the technical demands of both movements require controlled execution. This is a workout where precision wins over reckless speed.

Goal: 4–8 minutes

Time Cap 12 minutes

Stimulus : High-skill gymnastics and barbell cycling under fatigue

RPE: 9/10

Focus : Maximize efficiency on muscle-ups, prioritize clean and confident lifts under fatigue

Key focus areas:

Stay composed on the rings—misses are costly

Maintain snatch technique under pressure

Control breathing and transitions to avoid redline mistakes

[Levels: Amanda] (Time)

Level 2:

For Time:

12-9-7

Pull-Ups

Ring Dips

Squat Snatch

Load: 95/65lb, 43/30kg

—

Level 1:

For Time:

12-9-7

Ring Rows

Ring Push-Ups

Hang Power Snatch

Load: 45/35lb, 20/15kg

—

Masters 55+:

For Time:

12-9-7

Pull-Ups

Ring Push-Ups

Power Snatch

Load: 75/55lb, 34/25kg

—

Competitor:

12-9-7

Ring Muscle-Ups

Squat Snatch

Load: 135/95lb, 61/43kg

—

Travel / Hotel:

For Time:

12-9-7

Pull-Ups

Dips

Dual Dumbbell Ground to Overhead

Load: 50/35lb, 22.5/15kg

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

10-12 Ring Rows*

:15 Ring Support Hold

15-20 Banded Face Pulls

*Feet Elevated if you can maintain good positions for 10-12 reps

Read More

Announcements

Key Focus Points for the Week:

• Deficit Split Squat + Strict Press (Monday): Building unilateral strength, stability, and overhead pressing capacity.
• Deadlift (Wednesday): Structuring heavy pulling progressions into strong singles above 90%.
• Snatch(Thursday): Focused exposure to high-percentage snatch efforts, blending technical refinement with fatigue management.
• Back Squat (Friday): Sprint-style heavy singles to reinforce squat confidence and positional integrity.

Conditioning Themes:

• Muscular Stamina(Monday): Fast, sustainable AMRAP focused on quick rounds and movement integrity.
• Aerobic Threshold (Tuesday): Long-set repeatability blending row, run, and bike erg power.
• Sprint AMRAPs (Wednesday): Mixing barbell, gymnastics, and box work in tight, aggressive windows.
• High-Skill Benchmark (Thursday): Classic “Amanda” retest with a focus on technical movement and stamina.
• Structured Midline Conditioning (Friday): EMOM-style grit work with strong accessory carry work to close the week.

CrossFit East River – WOD

Deadlift (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 85%
Set 3: 1 Reps @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%+)

% 1RM Deadlift

Modifications:

Move to a Sumo Deadlift, Hex Bar Deadlift, or Block Deadlift as primary scales for the day.

“The Cave and Beyond” (AMRAP – Rounds and Reps)

8:00 AMRAP

10 Power Cleans

15/10 Push-Ups

10 Box Jumps

Barbell: 135/95lb, 61/43kg

Box Height: 24/20in
–

“The Cave and Beyond” is a moderate-weight, muscular endurance AMRAP that combines barbell cycling, bodyweight pressing stamina, and explosive lower body movement. The short time domain demands consistent movement, tight transitions, and smart effort management to avoid early burnout.

Goal: 3-5 rounds

Stimulus: Muscular stamina, aerobic threshold, barbell cycling under fatigue

RPE: 8.5/10

Focus: Sustainable barbell cycling, smart push-up pacing, efficient box jump rhythm

Key focus areas:

Move steadily through the barbell without redlining early

Manage push-up fatigue early to avoid failure in later rounds

Stay tight and explosive on box jumps, minimizing wasted movement

[Levels: The Cave and Beyond] (AMRAP – Rounds and Reps)

Level 2:

8:00 AMRAP

10 Power Cleans

15/10 Push-Ups

10 Box Jumps

Barbell: 95/65lb, 43/30kg

Box Height: 24/20in

—

Level 1:

8:00 AMRAP

10 Hang Power Cleans

15/10 Elevated Push-Ups

10 Box Step-Ups

Barbell: 75/55lb, 34/25kg

Box Height: 24/20in

—

Masters 55+:

8:00 AMRAP

10 Power Cleans

15/10 Push-Ups

10 Box Jump or Step-Up

Barbell: 95/65lb, 43/30kg

Box Height: 24/20in

—

Competitor:

8:00 AMRAP

10 Power Cleans

15/12 Push-Ups

10 Box Jumps

Barbell: 155/105lb, 70/48kg

Box Height: 30/24in

—

Travel/ Hotel:

8:00 AMRAP

10 Dual Dumbbell Power Cleans

15/10 Push-Ups

15 Bench Jumps

Barbell: 50/35lb, 22.5/15kg

Bench Height: 18in

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 Barbell Glute Hip Thrust

15 Weighted GHD Hip Extensions

Read More

Announcements

Key Focus Points for the Week:

• Deficit Split Squat + Strict Press (Monday): Building unilateral strength, stability, and overhead pressing capacity.
• Deadlift (Wednesday): Structuring heavy pulling progressions into strong singles above 90%.
• Snatch(Thursday): Focused exposure to high-percentage snatch efforts, blending technical refinement with fatigue management.
• Back Squat (Friday): Sprint-style heavy singles to reinforce squat confidence and positional integrity.

Conditioning Themes:

• Muscular Stamina(Monday): Fast, sustainable AMRAP focused on quick rounds and movement integrity.
• Aerobic Threshold (Tuesday): Long-set repeatability blending row, run, and bike erg power.
• Sprint AMRAPs (Wednesday): Mixing barbell, gymnastics, and box work in tight, aggressive windows.
• High-Skill Benchmark (Thursday): Classic “Amanda” retest with a focus on technical movement and stamina.
• Structured Midline Conditioning (Friday): EMOM-style grit work with strong accessory carry work to close the week.

CrossFit East River – WOD

“The Philosophers Journey” (4 Rounds for calories)

For Max Calories

4 Sets:

5:00 AMRAP

500/450m Row

400m Run

– Max Calorie *Bike

– Rest 2:30 b/t sets –

Bike can be any bike

[Levles: The Philosophers Journey] (4 Rounds for calories)

Level 2:

As prescribed

—

Level 1:

4 Sets:

5:00 AMRAP

400/350m Row

300m Run

– Max Calorie *Bike

– Rest 2:30 b/t sets –

—

Masters 55+:

4 Sets:

5:00 AMRAP

400/350m Row

300m Run

– Max Calorie *Bike

– Rest 2:30 b/t sets –

—

Competitor:

As prescribed

—

Travel / Hotel:

4 Sets

5:00 Run for Max Distance

2:30 Rest b/t sets –

—

Big Class Option:

0:00 – 2:00

500/450m Row

2:00 – 4:00

400m Run

4:00 – 5:00

Max Calorie Bike

5:00 – 8:00

Rest

Start athletes on a 2:00 delay, so that you have starting at 0:00-2:00-4:00-6:00

We just adjusted an extra 30 sec to get 4 groups to run through this. If you need more stations, consider alternating rounds on Ski Erg and Echo Bike if that allows for more freedom here.

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories (Checkmark)

3 Sets:

1:00 Weighted Plank

:30/:30 Side Plank

:15/:15 Copenhagen Plank

Read More

Announcements

Key Focus Points for the Week:

• Deficit Split Squat + Strict Press (Monday): Building unilateral strength, stability, and overhead pressing capacity.
• Deadlift (Wednesday): Structuring heavy pulling progressions into strong singles above 90%.
• Snatch(Thursday): Focused exposure to high-percentage snatch efforts, blending technical refinement with fatigue management.
• Back Squat (Friday): Sprint-style heavy singles to reinforce squat confidence and positional integrity.

Conditioning Themes:

• Muscular Stamina(Monday): Fast, sustainable AMRAP focused on quick rounds and movement integrity.
• Aerobic Threshold (Tuesday): Long-set repeatability blending row, run, and bike erg power.
• Sprint AMRAPs (Wednesday): Mixing barbell, gymnastics, and box work in tight, aggressive windows.
• High-Skill Benchmark (Thursday): Classic “Amanda” retest with a focus on technical movement and stamina.
• Structured Midline Conditioning (Friday): EMOM-style grit work with strong accessory carry work to close the week.

CrossFit East River – WOD

Strength Superset (8 Rounds for weight)

Every 2:00 x 5 Sets

5/5 Deficit Split Squat (Farmers Loaded)

3 Strict Press
—

Split Squat: Challenging, Unbroken Loads @ 20×1 Tempo

Strict Press starts @ 80%+ and build to a heavy 3 or the day

Modifications:

Traditional Split Squat or Adjust to a Step-Up for those with knee issues

Consider adjusting to a Dual or Single Dumbbell Press. A Landmine Press could be another good alternative.

“First Principles” (AMRAP – Rounds and Reps)

12:00 AMRAP

3 Bar Facing Burpees

5 Thrusters

7 Toe to Bar

Barbell: 95/65lb, 43/30kg
—

Goal: 8-11 Rounds

Stimulus: Upper Body Density / Quick Transitions

RPE : 8/10

[Levels: First Principles] (AMRAP – Rounds and Reps)

Level 2:

12:00 AMRAP

3 Bar Facing Burpees

5 Thrusters

7 Alternating Toe to Bar

Barbell: 75/55lb, 34/25kg

—

Level 1:

12:00 AMRAP

3 Burpee Bar Step-Overs

5 Thrusters

7 Hanging Knee Raises

Barbell: 45/35lb, 20/15kg

—

Masters 55+:

12:00 AMRAP

3 Bar Facing Burpees

5 Thrusters

7 Toe to Bar

Barbell: 65/45lb, 30/20kg

—

Competitor:

12:00 AMRAP

3 Bar Facing Burpees

5 Thrusters

7 Toe to Bar

Barbell: 115/75lb, 52/34kg

—

Travel / Hotel:

12:00 AMRAP

3 Burpees over Dumbbells

5 Dumbbell Thrusters

7 Toe to Bar

Barbell: 50/35lb, 22.5/15kg

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

:20 GHD Supine Hold

10-12 Seated Medball Knee Extensions

Read More

CrossFit East River – WOD

General Prep (4-6min) 

200m Run

2 Sets: For Quality

:20 Wall Lean March

:30 Alternating Single Arm Hanging

8/8 Single Arm Renegade Row with Elevation

8 Plate Ground to Overhead

Specific Prep (8-10 min)

3/3 Single Arm Devils Press @ Warm-Up Loading

6 Bar Kip Swings

4 Jumping Pull-Ups w/eccentric

6 Russian Swings + 4 American Swings @ Workout Loads

–

3/3 Single Arm Devils Press @ Workout Loading

5 Pull-Ups or 3 Strict or Banded Strict Pull-ups or 5 Jumping Pull-Ups

5 American Kettlebell Swings

100m Run

“Omega Protocol” (Time)

5 Rounds for Time

5/5 Single Arm Devils Press

10 Pull-Ups

15 American Kettlebell Swing

200m Run

Dumbbell: 50/35lb, 22.5/15kg

Kettlebell: 53/35lb, 24/16kg
“Omega Protocol” is a gritty, conditioning-focused workout blending full-body dumbbell work, pulling endurance, posterior chain stamina, and running efficiency. This is a steady grind that rewards consistent pacing, smart grip management, and breathing control over all five rounds.

Key focus areas:

Manage grip fatigue early (devil’s press, pull-ups, kettlebell swings all demand grip and shoulder stamina)

Breathe efficiently during dumbbell and kettlebell work to stay aerobic

Use the run as controlled active recovery to reset between rounds

[Omega Protocol: Levels] (Time)

Level 2:

5 Rounds for Time

5/5 Single Arm Devils Press

10 Pull-Ups

15 American Kettlebell Swing

200m Run

Dumbbell: 35/25lb, 15/12kg

Kettlebell: 44/26lb, 20/12kg

—

Level 1:

5 Rounds for Time

5/5 Single Arm Devils Press

5 Banded Strict Pull-Ups

15 Russian Kettlebell Swing

150m Run

Dumbbell: 25/15lb, 12/7kg

Kettlebell: 35/18lb, 16/8kg

—

Masters 55+:

5 Rounds for Time

5/5 Single Arm Devils Press

6/4 Strict Pull-Ups

15 Russian Kettlebell Swing

200m Run

Dumbbell: 35/25lb, 15/12kg

Kettlebell: 44/26lb, 20/12kg

—

Competitor:

5 Rounds for Time

5/5 Single Arm Devils Press

10 Chest to Bar Pull-Ups

15 American Kettlebell Swing

200m Run

Dumbbell: 70/50lb, 32/22.5kg

Kettlebell: 70/53lb, 32/24

—

Travel / Hotel:

As prescribed

Bodybuilding Finisher (Checkmark)

3 Sets: For Quality

Bicep 21’s

15/15 Banded Terminal Knee Extension

:30 Weighted Wall Sit

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Read More

Announcements

Friday 6pm – Rotating Schedule

Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:

📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.

Check the schedule each week to see what’s on deck. We can’t wait to see you there!

Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.

See you in the gym!

CrossFit East River – WOD

Body Heat, Mobility, Activation (5 min)

2:00 Row

:20/:20 Scorpion Stretch

:30 Puppy Dog Pose

:30 Saddle Pose

General Prep: (6-8 min)

2 Sets: For Quality

9/7 Calorie Row

12 Bear Plank Shoulder Taps

12 Alternating Box Step-Ups

6 Inchworm Push-Ups

:30 Jump Rope Practice

Specific Prep (6-8 min) 

Build to working weights on the Bench Press and the Dumbbell Step-Ups

–

Complete 1 Round @ Working Weights

9/7 Calorie Row

15 Double Unders

6 Dumbbell Step-Ups

6 Bench Press

“Neon Uprising” (AMRAP – Reps)

Teams of 4 or 5, Each Athlete Starting on a Different Station

20:00 AMRAP

Station 1: 20/16 Calorie Row

Station 2: Max Double Unders

Station 3: Max Dual Dumbbell Box Step-Ups

Station 4: Max Bench Press

Station 5: Rest (Teams of 5) or Transition ( Teams of 4)

Barbell: 135/95lb, 61/43kg

Dumbbell: 50/35lb, 22.5/15kg

Box Height: 20in

Rotate Stations when the athlete on Station 1 Completes the Row
—

“Neon Uprising” is a team-based, rotating station workout that combines aerobic power, skill work, lower body stamina, and upper body strength. Athletes rotate stations based on the completion of the rowing calories, creating a blend of pacing, max-effort scoring, and active recovery depending on the movement.

Goal : Maximize reps (or calories) at each working station

Stimulus: Aerobic power, stamina under fatigue, muscular endurance

RPE: 7.5–8.5/10

Focus: Consistent effort at each station, quick transitions, and smooth coordination across the team

Key focus areas:

Manage effort on the row—strong but sustainable to give teammates consistent work/rest cycles

Stay composed on high-skill and high-rep stations (Double Unders, Box Step-Ups)

Control breathing and tension during strength stations (Bench Press)

[Neon Uprising: Levels] (AMRAP – Reps)

Level 2:

20:00 AMRAP

Station 1: 18/14 Calorie Row

Station 2: Max Double Unders

Station 3: Max Dual Dumbbell Box Step-Ups

Station 4: Max Bench Press

Station 5: Rest

Barbell: 115/75lb, 52/34kg

Dumbbell: 35/25lb, 15/12kg

Box Height: 20in

—

Level 1:

20:00 AMRAP

Station 1: 16/13 Calorie Row

Station 2: Max Single Unders

Station 3: Max Single Dumbbell Step-Ups

Station 4: Max Bench Press

Station 5: Rest

Barbell: 75/55lb, 34/25kg

Dumbbell: 35/25lb, 15/12kg

Box Height: 20in

—-

Masters 55+:

20:00 AMRAP

Station 1: 18/14 Calorie Row

Station 2: Max Double Unders

Station 3: Max Single Dumbbell Step-Ups

Station 4: Max Bench Press

Station 5: Rest

Barbell: 95/65lb, 43/30kg

Dumbbell: 35/25lb, 15/12kg

Box Height: 20in

—

Competitor:

Barbell: 155/105lb, 70/48kg

Dumbbell: 50/35lb, 22.5/15kg

Box Height: 20in

—

Travel

20:00 EMOM

minute 1: Machine of Choice

Minute 2 2: Max Double Unders

Minute 3: Max Dual Step-Ups

minute 4: Max Dumbbell Bench

minute 5: Rest

Dumbbells: 50/35lb, 22.5/15kg

Bench Height: 18in

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 (Checkmark)

3 Sets: For Quality

15-20 Banded Tricep Extensions

5/5 Single Leg Box Jumps

*Box Jump to safe, but higher box

Read More

Announcements

Key Focus Points for the Week:

🔹 Strength + Olympic Lifting Progressions:

• Back Squat (Monday): Continuing strength progression with heavy sets across a 5-3-1 wave loading pattern.
• Strict Press (Tuesday): Upper-body pressing strength tested with a tight lifting window on the 2:00 clock.
• Power Snatch (Thursday): Barbell Conditioning Workout building percentages under fatigue between 70-80%.
• Squat Clean & Jerk Complex (Friday): Building confidence and proficiency through technical volume leading to a heavy complex for the day.

🔹 Conditioning Themes:

• Sprint Capacity (Monday): Fast, powerful couplet under heavy fatigue.
• Repeatable Threshold Work (Tuesday & Thursday): Emphasis on maintaining consistent times
• Aerobic (Wednesday): Blending rowing, Echo bike, and “Cindy” for a mixed-modal stamina test.
• Muscular Stamina (Friday): Full-body fatigue management with a wall ball/dumbbell/abmat combo.
• Saturday: Big team energy with rotating stations encouraging max effort while under time pressure.

CrossFit East River – WOD

Clean and Jerk (Squat Clean & Jerk Complex
Every 3:00 x 5 Sets
1 Hang Squat Clean
1 Squat Clean
2 Jerks

Start @ 75% and Build to a Heavy for the Day
This complex is meant to be done unbroken
)

—

% of Clean and Jerk

Key focus areas:

Quality Set-Up, Chest Tall, Belly Tight

Front Rack Positions and the Vertical Dip and Drive

Modifications:

Move to Hang Power Variations

Use a Push Jerk or Push Press for Overhead if the Split Jerk is not technically sound.

“Chrono Shift” (AMRAP – Rounds and Reps)

10:00 AMRAP

30 Wall Balls

10/10 Single Arm Dumbell Hang Clean and Jerk

30 Abmat Sit-Ups

Dumbbell: 50/35lb, 22.5/15kg

Wall Ball: 20/14lb, 9/6kg
—

Coaching Notes, Strategy, and Goals

“Chrono Shift” is a grindy, midline-heavy AMRAP that combines wall ball stamina, unilateral dumbbell cycling, and core endurance. The workout demands steady pacing, controlled breathing, and smart partitioning to avoid major drop-offs across the 10-minute window. The goal is to move with consistency, minimize transition time, and stay composed during the bigger wall ball and sit-up sets.

Goal: 3+ Rounds

Stimulus: Aerobic stamina, midline endurance, and muscular fatigue management

RPE : 8/10

Primary Objective: Maintain as close to 3:00 a round as possible

Secondary Objective : Pick-Up the pace in the final 2:00

Key focus areas:

Manage breathing and leg fatigue on wall balls early

Stay crisp and technical on the dumbbell to avoid grip and shoulder blow-up

Treat sit-ups as fast but controlled movement, not a full recovery

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)

3 Sets: For Quality

10/10 Single Leg Barbell Hip Thrust

8/8 Side Plank Banded Rows

:30 Hollow Hold

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Announcements

Key Focus Points for the Week:

🔹 Strength + Olympic Lifting Progressions:

• Back Squat (Monday): Continuing strength progression with heavy sets across a 5-3-1 wave loading pattern.
• Strict Press (Tuesday): Upper-body pressing strength tested with a tight lifting window on the 2:00 clock.
• Power Snatch (Thursday): Barbell Conditioning Workout building percentages under fatigue between 70-80%.
• Squat Clean & Jerk Complex (Friday): Building confidence and proficiency through technical volume leading to a heavy complex for the day.

🔹 Conditioning Themes:

• Sprint Capacity (Monday): Fast, powerful couplet under heavy fatigue.
• Repeatable Threshold Work (Tuesday & Thursday): Emphasis on maintaining consistent times
• Aerobic (Wednesday): Blending rowing, Echo bike, and “Cindy” for a mixed-modal stamina test.
• Muscular Stamina (Friday): Full-body fatigue management with a wall ball/dumbbell/abmat combo.
• Saturday: Big team energy with rotating stations encouraging max effort while under time pressure.

CrossFit East River – WOD

“Echoes of Earth” (3 Rounds for time)

Every 8:00 x 3 Sets

15 Bar Facing Burpees

5 Power Snatch @ 70%

4 Power Snatch @ 75%

3 Power Snatch @ 80%

% is Based on 1RM Power Snatch
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“Echoes of Earth” is a high-intensity barbell cycling and sprint conditioning workout that demands burpee explosiveness, technical barbell proficiency, and grip/shoulder stamina. Each set is a sprint with heavy lifting under fatigue, followed by structured rest. The goal is to hit consistent set times without major fall-off, managing both heart rate and barbell mechanics under pressure.

Goal: 4:00–5:30 per set

Stimulus : Sprint intensity, barbell stamina, technical under fatigue

RPE : 8.5–9/10

Focus : Smooth, fast burpees; precise, strong power snatches; smart breathing and barbell control

Key focus areas:

Push the pace on burpees without completely spiking heart rate

Hit efficient, strong power snatch reps—no missed lifts, no major form breakdown.

Manage breathing between barbell sets for consistency

[Echoes of Earth: Levels] (3 Rounds for time)

Level 2:

Every 8:00 x 3 Sets

12 Bar Facing Burpees

5 Power Snatch @ 70%

4 Power Snatch @ 75%

3 Power Snatch @ 80%

% is Based on 1RM Power Snatch

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Level 1:

Every 8:00 x 3 Sets

12 Bar Facing Burpees

4-4-4 Hang Power Snatch

*Barbell is meant to be done as 3 sets of 4 reps with great form for 12 total reps.

Barbell: Light to Moderate Loads

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Masters 55+:

Every 8:00 x 3 Sets

12 Bar Facing Burpees

5 Power Snatch @ 70%

4 Power Snatch @ 75%

3 Power Snatch @ 80%

% is Based on 1RM Power Snatch

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Competitor:

As prescribed

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Travel / Hotel:

Every 8:00 x 3 Sets

16 Lateral Burpees over Dumbbell

12 Dumbbell Snatch

8 Dumbbell Snatch

4 Dumbbell Snatch

Dumbbells: Increase loads on each set. Stay unbroken on each set

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

8/8 Single Arm Kettlebell Snatch

:15-:20 Ring Support Hold

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