WOD – Thu, May 15
Announcements
Week of 5/12 Programming Overview
- Monday: WOD is Pullups, Pushups, Air Squats, Running (Murph Prep)
- Tuesday: Strength is Deadlifts – WOD is Rowing, KBS, Situps
- Wednesday: Strength is Jerks – WOD is DU, Shoulder to OH, Burpees
- Thursday: Strength is Front Squats – WOD is Lunges, TTB, Rowing (or bike)
- Friday: Strength is Power Snatch – WOD is HSPU, DB Snatch, Box Jump Overs
- Saturday: Partner WOD Alert**** Running, Wallballs, Muscle Ups
- Sunday: Hero WOD with Coach Connie (TBD)
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CrossFit East River – WOD
Front Squat (Every 2:30 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%
—
Travel / Hotel:
Every 2:00 minutes x 5 Sets
8-10 Dual Dumbbell Front Squats for Load)
% Front Squat
Goal: Consistent, Strong Reps with good speed out of the Front Squat
Stimulus: Absolute Strength
Cues:
Root through the floor, press up through the elbows and lead with the chest staying tall.
Modifications:
We can move to a Front Rack Split Squat or Back Squat depending on the athlete’s limitations.
Possibly move to Goblet Squats or Dual Dumbbell Front Squats as another alternative to the traditional Front Squat for the Day.
“All of the Lights” (3 Rounds for calories)
For Calories:
12:00 EMOM
minute 1: 12 Dual Kettlebell Front Rack Reverse Lunges
minute 2: 15 Toes to Bar
minute 3: Max Calorie Row or Bike
minute 4: Rest
Kettlebells: 2 x 53/35lb, 24/16kg
Goal: 15/11+ Calories / Set
Stimulus : Midline and Quad Stamina
RPE : 8/10
Primary Objective: Complete the Lunges and Toes to Bar within the minute
Secondary Objective : Push the calories on the bike and look to increase on each set.
[All of the Lights: Levels] (3 Rounds for calories)
Level 2:
For Calories:
12:00 EMOM
minute 1: 12 Dual Kettlebell Front Rack Reverse Lunges
minute 2: 10 Toes to Bar
minute 3: Max Calorie Row or Bike
minute 4: Rest
Kettlebells: 2 x 44/26lb, 20/12kg
Level 1:
For Calories:
12:00 EMOM
minute 1: 12 Goblet Reverse Lunges
minute 2: 10 Kipping Knees to Chest
minute 3: Max Calorie Row or Bike
minute 4: Rest
Kettlebells: 1x 44/26lb, 20/12kg
Masters 55+:
For Calories:
12:00 EMOM
minute 1: 12 Dual Kettlebell Front Rack Reverse Lunges
minute 2: 10 Toes to Bar
minute 3: Max Calorie Row or Bike
minute 4: Rest
Kettlebells: 2 x 35/18lb, 16/8kg
Competitor:
For Calories:
12:00 EMOM
minute 1: 10 Dual Kettlebell Front Rack Reverse Lunges
minute 2: 20 Toes to Bar
minute 3: Max Calorie Row or Bike
minute 4: Rest
Kettlebells: 2 x 70/53lb, 32/24kg
Travel / Hotel:
For Calories:
12:00 EMOM
minute 1: 12 Dual Kettlebell Front Rack Reverse Lunges
minute 2: 10 Strict Toe to Bar
minute 3: 1:00 Hard on Machine
minute 4: Rest
Kettlebells: 2 x 53/35lb, 24/16kg
Mobility
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
10 Reverse Nordic Curls
200ft (60m) Reverse Sled Drag
:20/:20 Copenhagen Plank