Today's WOD

Your workout of the day!

WOD – Tue, Sep 23

September 18, 2025

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Body Heat and Mobility

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:15/:15 PVC Front Rack Mobility

:30/:30 Band-Assisted Lat Stretch

–

General Warm-Up

2 Sets: For Quality

8 Barbell Romanian Deadlifts

8 Tall Muscle Cleans

8 Scapular Pull-Ups

8/8 Single Arm Ring Rows

10 Alternating Down Dog Toe Touches

–

Barbell Primer:

*Empty Barbell

2 Sets

Clean Deadlift

Hang Clean High Pull

Hang Power Clean

Low Hang Power Clean

–

3 Sets:

Clean Deadlift

Hang Power Clean

Power Clean

*Building to starting loads

“Amarillo by Morning” (10 Rounds for weight)

Clean Complex + High Box Jumps

20:00 EMOM

minute 1: Clean Complex

minute 2: 5 High Box Jumps

Clean Complex =

Clean Deadlift + Hang Power Clean+ Power Clean

*Starting @ 60% of Power Clean and increasing to a heavy for the day

Box Jumps: Choice on height. Looking for a challenging set
Goal: Build to 90% of 1RM Power Clean

Score: Max Load

Stimulus: Speed, Power, Coordination / Anaerobic

RPE: 7/10

Primary Objective: Build to a technical heavy for the day

Secondary Objective: Challenge yourself on the Box Jumps

[Amarillo by Morning: Levels] (10 Rounds for weight)

Level 2:

Can drop the bar after the hang

power clean

–

Level 1:

20:00 EMOM

minute 1: Clean Complex

minute 2: 10 Alternating Box Step-Ups

Clean Deadlift + 3 Hang Power Cleans @ 6

RPE

–

Masters 55+:

Can drop the bar after the hang

power clean

–

Competitor:

As prescribed

–

Hotel / Travel:

20:00 EMOM

minute 1: Dumbbell Clean Complex

minute 2: 10 Bench Jump Overs

Dumbbell Clean Complex =

3 Dumbbell Clean Deadlift +

2 Dumbbell Hang Power Clean+

1 Dumbbell Power Clean

Gymnastics Strength (Checkmark)

Every 2:00 x 5 Sets

5-7 Strict Pull-Ups

10 Dumbbell Floor Pull-Overs
For those that have the ability, let’s look to add loads to the pull-ups today. For those that are challenged by pull-ups lets look to add band tension, move to a jumping pull-up + eccentric, or even just move to challenging ring rows to create quality strength building session here to finish off the day.

Mobility (Checkmark)

PRVN Mobility #4

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

WOD – Mon, Sep 22

September 17, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Body Heat and Mobility

400m Run

:30/:30 World’s Greatest Stretch

5/5 Open Book Thoracic Rotations

:20 Wrist Circles (each direction)

–

General Warm-Up

2 Sets: For Quality

10 PVC Pipe Passthroughs

10 VC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

8 Dumbbell Hang Snatch @ Warm-Up Loads

10 Down Dog Calf Gas Pedals

–

Barbell Primer

3 Sets: Building loads to starting weight

3 Snatch Grip Push Press

2 Snatch Grip Push Jerk

1 Snatch Grip Split Jerk

3 Overhead Squats with Pause on Final Rep

Overhead Squat (Weightlifting Variable Reps & Sets)

Modifications and/or Substitutions:

– Look to adjust the rep range slightly to 3 reps each set and reduce loading as the primary adjustment. Then for those with limited shoulder mobility the next

“Helanasty” (Time)

3 Rounds for Time:

21 Alternating Dumbbell Snatch

400m Run

12 Overhead Squats

Dumbbell: 50/35lb (22/15kg)

Barbell: 115/75 lb (52/34kg)

*Originally Programmed on October 2nd, 2023
Time Cap: 15:00

Goal Time: 9:00–13:00

Stimulus: High-End Aerobic + Muscular Stamina

RPE: 9/10

Primary Objective: Complete each round in under 4:00 minutes

Secondary Objective: Looking to complete all movements unbroken

[Helenasty: Levels] (Time)

Level 2:

3 Rounds for Time:

21 Alternating Dumbbell Snatch

400m Run

12 Overhead Squats

Dumbbell: 35/25lb, 15/12kg

Barbell: 95/65lb, 43/30kg

–

Level 1:

3 Rounds for Time:

21 Alternating Dumbbell Hang Snatch

400m Run

12 Dumbbell Goblet Squats

Dumbbell: 30/20lb, 14/9kg

–

Masters 55+:

3 Rounds for Time:

21 Alternating Dumbbell Snatch

400m Run

12 Overhead Squats

Dumbbell: 30/20lb, 14/9kg

Barbell: 75/55lb, 34/25kg

–

Competitor:

Dumbbell: 70/50lb, 32/22.5k

Barbell: 135/95lb, 61/43kg

–

Hotel / Travel:

3 Rounds for Time:

21 Alternating Dumbbell Snatch

400m Run

12 Single Arm Dumbbell Overhead Squats

Dumbbell: 50/35lb (22/15kg)

Mobility (Checkmark)

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories (Checkmark)

4 Sets: For Quality

100ft (30m) Dual Kettlebell Overhead Carry

8/8 Goblet Crossover Step-Ups

Box Height: 20in

Kettlebells: Choice on Loads

WOD – Sun, Sep 21

September 16, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

3 Sets: Building Intensity

:30 Ski or Row

10 Arch-Ups

10 Hollow-Ups

:30 Bike

—

Then Go Over Specific Progressions and Movement Practice for Hip Extensions and V-Ups

“Stronger” (AMRAP – Rounds)

40:00 EMOM

minute 1: 15/12 Calorie Ski or Row

minute 2: 15 GHD Hip Extensions

minute 3: 15/12 Calorie Bike Erg*

minute 4: 15 V-Ups

*15/12 Bike Erg = 13/10 Calorie Echo
Score: Rounds Completed as Written

Stimulus: Midline and Aerobic Capacity

RPE: 6–8/10

Primary Objective: Complete each station in under 45 seconds to allow transition and reset before the next movement.

Secondary Objective: Maintain a steady-state aerobic output and avoid redlining—this workout builds fatigue through volume, not intensity.

[Stronger: Levels] (AMRAP – Rounds)

Level 2:

– 12/9 Calorie Ski or Row

– 12 GHD Hip Extensions

– 12/9 Calorie Bike

– 12 V-Ups or Tuck-Ups

—

Level 1:

– 10/8 Calorie Row

– 12 Arch-Ups

– 10/7 Calorie Bike

– 10 Abmat Sit-Ups

—

Masters 55+:

– 12/9 Calorie Row

– 12 GHD Hip Extensions

– 12/9 Calorie Bike

– 12 V-Ups or Tuck-Ups

—

Competitor:

– 18/14 Calorie Row

– 18 GHD Hip Extensions

– 18/14 Calorie Bike Erg

– 18 V-Ups

—

Hotel/Travel::

– 30 Jumping Jacks

– 15 Glute Bridges

– 45 Second Machine

– 15 V-Ups

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)

3 Sets: For Quality

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

100ft (30m) Yoke Carry

Choice on Loads: Heavy

WOD – Sat, Sep 20

September 15, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

400m Group Run

—

2 Sets: For Quality

10 Jumping Jacks

:15 Passive Hang + :15 Active Hang

5 Strict Knees to Chest

10 Ring Rows

15 Air Squats

Specific Prep and Primer

8 Wall Balls

8 Bar Kip Swings

6 Elevator Kipping Pull-Ups or Butterfly Pull-Ups

* increasing height of kip on each rep to get to full chin over bar kipping or butterfly pull-ups

100ft (30m) Farmers Carry @ Working Loads

—

8 Wall Balls

6 Pull-Ups

100ft (30m) Farmers Carry @ Working Loads

“Welcome to the Jungle” (Time)

3 Rounds For Time, with a Partner

80 Wall Balls

60 Pull-Ups

400m Farmers Carry

Farmers Carry = 2 x 53/35lb, 24/16kg

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Time Domain: 28:00–34:00

Time Cap: 40:00

Score: Total Time

Stimulus: Partner Conditioning / Chipper

RPE: 8/10

Primary Objective:

Split reps evenly and sustain quality movement under accumulating fatigue.

Secondary Objective:

Complete each round in under 10:00, maintaining pacing across all rounds.

[Welcome to the Jungle: Levels] (Time)

Level 2:

60 Wall Balls

40 Pull-Ups

400m Farmers Carry

Farmers Carry = 2 x 53/35lb, 24/16kg

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

—

Level 1:

80 Wall Balls

60 Ring Rows

400m Farmers Carry

Farmers Carry = 2 x 35/18lb, 16/8kg

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

—

Masters 55+:

80 Wall Balls

40 Pull-Ups

400m Farmers Carry

Farmers Carry = 2 x 44/26lb, 20/12kg

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

—

Competitor:

80 Wall Balls

60 Chest to Bar Pull-Ups

400m Farmers Carry

Farmers Carry = 2 x 70/53lb, 32/24kg

Wall Ball: 30/20lb, 14/9kg, 10/9ft

—

Hotel/Travel:

3 Rounds For Time (Solo)

60 Air Squats

30 Pull-Ups

200m Farmers Carry or 1:00 Farmers Hold

Mobility (Checkmark)

PRVN Mobility #8

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

4 Sets: For Quality

10 Deficit Parallette Push-Ups

8-10 Feet Elevated Ring Row

:15-:25 Ring Support Hold

WOD – Fri, Sep 19

September 14, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Couch Stretch

:15/:15 Quadruped Spinal CARS

:30 Glute Bridge Iso Hold

General Movement Prep

2 Sets: For Quality

8/8 Single Leg Barbell Romanian Deadlifts

6 Inchworm Push-Ups

10 Down Dog to up Dog

6 Hollow Rocks

6 Arch Rocks

Specific Deadlift Prep

10 Deadlifts @ 40%

5 Deadlifts @ 50%

3 Deadlifts @ 60%

Get to Working Loads

Pre Conditioning Primer (1 Round @ 50–60% Effort)

3 Deadlifts @ Working Loads

2 Wall Walk Complex

Deadlift (Weightlifting Variable Reps & Sets)

“Bodies” (AMRAP – Rounds and Reps)

8:00 AMRAP

2-4-6-8…

Deadlifts

1-2-3-4..

Wall Walk Complex

Barbell: 275/185lb, 125/84kg

Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up
Goal: 4-6 rounds completed

Score: Total rounds + reps

RPE: 6/10

Primary Objective: Accumulate quality volume in both hinge strength and gymnastics under moderate fatigue.

Secondary Objective: Maintain strict pacing and strong bracing positions in both deadlifts and wall walk complexes.

[Bodies: Levels] (AMRAP – Rounds and Reps)

Level 2:

8:00 AMRAP

2-4-6-8…

Deadlifts

1-1-2-2-3-3

Wall Walk Complex

Barbell: 225/155lb, 102/70kg

Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up

–

Level 1:

8:00 AMRAP

2-4-6-8…

Dual Kettlebell Deadlifts

1-1-2-2-3-3

Wall Walk

Kettlebells: 2 x 35/18lb, 16/8kg

Wall Walk: 20in From the Wall

–

Masters 55+:

8:00 AMRAP

2-4-6-8…

Deadlifts

1-1-2-2-3-3

Wall Walk Complex

Barbell: 225/155lb, 102/70kg

Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up to 2in Riser

–

Competitor:

8:00 AMRAP

2-4-6-8…

Deadlifts

1-2-3-4..

Wall Walk Complex

Barbell: 315/205lb, 143/93kg

Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up

–

Hotel / Travel:

8:00 AMRAP

4-8-12-16…

Dual Dumbbell Deadlifts

1-2-3-4..

Wall Walk Complex

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

Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up

% of Deadlift Should not exceed 70%

Mobility (Checkmark)

PRVN Mobility #7

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

4 Sets: For Quality

10-12 Glute Ham Raises

:15/:15 Copenhagen Plank

:15/:15 Star Plank

Rest as needed b/s

WOD – Thu, Sep 18

September 13, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

2 Sets, For Quality

200m Run

10m A Skips

10m B-Skips

2x (10m/10m) Lateral Shuffle

1:00 Row (:30 Easy / :20 Moderate / :10 Hard)

Row Skill Work

2 Sets

-30sec Arms Only Rowing

-30sec Body and Arms Only Rowing

-30sec Legs and Body Only (straight arms)

-:30sec Low Stroke Rate

-15sec High Stroke Rate

:30sec @ Goal Pace

“Breakage” (4 Rounds for distance)

4 Sets, Each for Max Distance

6:00 AMRAP

800m Run

– Max Meter Row in Remaining Time

Rest 3:00 between sets
Goal: 500m+ (M) / 450m+ (F) on the Row Per Set

Total Goal: 2000m (M) / 1800m (F) or more

Score: Total Row Meters Accumulated Across All 4 Sets

RPE: 9/10

Stimulus: Suprathreshold Aerobic Conditioning / Sustainable Effort

Primary Objective: Run at a controlled, but aggressive pace to leave 1:30–2:00 for rowing in each set.

Secondary Objective: Stay consistent across all 4 intervals and aim to slightly increased meters on each set

[Breakage: Levels] (4 Rounds for distance)

Level 2:

As prescribed

—

Level 1:

4 Sets, Each for Max Distance

6:00 AMRAP

600m Run

– Max Meter Row in Remaining Time

Rest 3:00 between sets

—

Masters 55+:

As prescribed

—

Competitor:

1000m Run

—

Hotel/Travel:

4 Sets

1 Mile Run

Rest 3:00 b/t sets

Mobility (Checkmark)

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

:30 Dual Kettlebell Overhead Sit-Up s

:30 Kettlebell Weighted Russian Twi st

:60 Forearm Plank

R: 1:00 b/s

WOD – Wed, Sep 17

September 12, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

1:30 Bike (:30 Easy, :30 Moderate, :30 Hard)

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30/:30 Couch Stretch

General Movement Prep

2 Sets: For Quality

16 Glute Bridge March

10 Goblet Cossack Squats (light KB or DB)

8/8 Reverse Lunges (bodyweight)

10 Alternating V-Ups

:15 Hollow Hold

Specific Squat Prep

10 Back Squats with Empty Barbell

3 Back Squats @ 50%

3 Back Squats @ 60%

3 Back Squats @ 70%

Then Put Working Loads on the Barbell

Primer Before Conditioning

4 Toes to Bar

4 Alternating Lunges

8/6 Calorie Echo Bike

4 Alternating Lunges

4 Toes to Bar

24 Double Unders

Back Squat (Weightlifting Variable Reps & Sets)

Modifications and Adjustments

Box Squats : For Knee Pain

Split Squats : For Back Pain

Barbell Hip Thrusts : For Knee and Back Pain

“Schism” (AMRAP – Reps)

12:00 EMOM

minute 1: 10 Toes to Bar + Max Reverse Lunges

minute 2: 15/11 Calorie Echo Bike

minute 3: 12 Reverse Lunges + Max Toes to Bar

minute 4: 50 Double Unders

Reverse Lunge = Bodyweight
Score: Total Combined Reps of Reverse Lunges and Toes to Bar

Goal: 65+ Total Reps

Stimulus: Midline and Leg Stamina

RPE: 8/10

Primary Objective: Accumulate 12+ reverse lunges in the max rep format and 10+ toes to bar in minute 3.

Secondary Objective: Complete the Echo Bike and Double Unders each in under 45 seconds to preserve rest and recovery time.

[Schism: Levels] (AMRAP – Reps)

Level 2:

12:00 EMOM

minute 1: 8 Toes to Bar + Max Reverse Lunges

minute 2: 12/9 Calorie Echo Bike

minute 3: 10 Reverse Lunges + Max Toes to Bar

minute 4: 35 Double Unders

—

Level 1:

12:00 EMOM

minute 1: 10 Kipping Knee Raises + Max Reverse Lunges

minute 2: 10/7 Calorie Echo Bike

minute 3: 8 Reverse Lunges + Max Kipping Knee Raises

minute 4: 70 Single Unders

—

Masters 55+:

12:00 EMOM

minute 1: 8 Alternating Toes to Bar + Max Reverse Lunges

minute 2: 10/7 Calorie Echo Bike

minute 3: 10 Reverse Lunges + Max Toes to Bar

minute 4: 35 Double Unders

—

Competitor:

12:00 EMOM

minute 1: 15 Toes to Bar + Max Dumbbell Reverse Lunges

minute 2: 15/11 Calorie Echo Bike

minute 3: 12 Dumbbell Reverse Lunges + Max Toes to Bar

minute 4: 70 Double Unders

Dumbbells: 2×50/35lb, 22.5/15kg

—

12:00 EMOM

minute 1: 10 V-Ups+ Max Reverse Lunges

minute 2: 6 Shuttle Runs

minute 3: 12 Reverse Lunges + Max V-Ups

minute 4: 50 Double Unders

Reverse Lunge = Bodyweight

Mobility (Checkmark)

PRVN Mobility #3

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)

3 Sets, For Quality

10/10 Front Rack Step-Up

:30 Tuck L-Hang

15 Wall Tibialis Raises

Weightlifting – Fri, Sep 12

September 12, 2025

Announcements

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

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 – Tue, Sep 16

September 11, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Body Heat and Mobility

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:15/:15 PVC Front Rack Mobility

:30/:30 Band-Assisted Lat Stretch

General Warm-Up

2 Sets: For Quality

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

20 Bear Plank Shoulder Taps

10 Alternating Down Dog Toe Touches

10 Alternating Single Arm Kettlebell Swings

Barbell Primer:

10 Empty Barbell Push Press

5 Push Press @ 50%

3 Push Press @ 60%

3 Push Press @ 70%

Get Working Loads on the Bar

Push Press (Weightlifting Variable Reps & Sets)

Goal of 5+ Reps on the 80%

Modifications / Adjustments:

Strict Press

Dumbbell Push Press

Landmine Press

Level 1: Adjust to 4 Sets x 5 Reps @ 7 RPE (Moderate Loads Across) Working on Bar Path and Form

“Eye of the Tiger” (AMRAP – Rounds and Reps)

15:00 AMRAP

5 Strict Pull-Ups

10 Push-Ups

15 American Kettlebell Swings

Kettlebell: 53/35lb, 24/16kg
Goal: 8–11 Rounds

Score: Rounds + Reps

Stimulus: Muscular Endurance / Upper Body Density

RPE: 8.5/10

Primary Objective: Complete all movements unbroken throughout the workout.

Secondary Objective: Maintain round times under 1:30 across the 15-minute effort.

[Eye of the Tiger: Levels] (AMRAP – Rounds and Reps)

Level 2:

15:00 AMRAP

4 Strict Pull-Ups

8 Push-Ups

12 American Kettlebell Swings

Kettlebell: 44/26lb, 20/12kg

—

Level 1:

15:00 AMRAP

5 Jumping Pull-Ups

10 Elevated Push-Ups

15 Russian Kettlebell Swings

Kettlebell: 35/18lb, 16/8kg

—

Masters 55+:

15:00 AMRAP

4 Strict Pull-Ups

8 Push-Ups

12 Russian Kettlebell Swings

Kettlebell: 44/26lb, 20/12kg

—

Competitor:

15:00 AMRAP

5 Strict Chest to Bar Pull-Ups

10 Deficit Push-Ups

15 American Kettlebell Swings

Kettlebell: 70/53lb, 32/24kg

Deficit: 2×45/25lb, 20/10kg plates

—

Hotel / Travel:

As prescribed

Can sub 2 x 25/15lb, Dual Dumbbell Hang Muscle Snatch

Mobility (Checkmark)

PRVN Mobility #1

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 Sets, For Quality

10 Dumbbell Pull-Overs

20 Banded Tricep Extensions

100ft (30m) Hand over Hand Rope Sled Pull

WOD – Mon, Sep 15

September 10, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Body Heat and Mobility

500m Row

:30/:30 World’s Greatest Stretch

5/5 Open Book Thoracic Rotations

:20 Wrist Circles (each direction)

General Warm-Up

2 Sets: For Quality

6 Tall Muscle Cleans

6 Barbell Good Mornings

6 Quarter Squat Reactive Jumps

6 Box Jumps

Barbell Primer

3-4 Sets:

Clean Lift Off

Clean Pull

2-3 TnG Power Cleans *Focusing on cycling patterns and form

Start with light weight on the barbell and build to starting loads

Power Clean (Weightlifting Variable Reps & Sets)

Modifications:

Not Touch and Go Reps on the 3s and 2s

Adjust to Hang Power Cleans

Move to Dumbbell Power Cleans for Front Rack Mobility Concerns

“Enter Sandman” (Time)

For Time:

500/450m Row

15 Power Cleans

30 Box Jump Overs

15 Power Cleans

500/450m Row

Barbell: 135/95lb, 61/43kg

Box Height: 24/20in
Time Domain: 7:00–11:00

Time Cap: 15:00

Score: Time to complete

Stimulus: Posterior Chain / Power Output Chipper

RPE: 9/10

Primary Objective: Complete the entire workout in under 10:00.

Secondary Objective: Finish each set of 15 power cleans in under 1:00.

Mobility (Checkmark)

PRVN Mobility #3

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)

3 Sets, For Quality

8/8 Front Rack Bulgarian Split Squat

8 Romanian Deadlifts 3311 Tempo

10/10 Single Leg Hip Extensions