WOD – Thu, Jul 3

July 3, 2025Uncategorized

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

General Prep and Activation

2 Sets: For Quality

200m Run

10 Hollow Body Banded Pull-Overs

:15 Arch Hold

:30 Down Dog Calf Gas Pedals

Specific Prep

2 Sets

:15 Wall Lean March + :15 Wall Lean Sprint

3-5 Jumping Pull-Ups with Controlled Eccentric

3 Half Kneeling Rotational Medball Slam

5 Bar Kip Swings + 5 Kipping Knees to Chest

Gymnastics Strength Development (5 Rounds for reps)

Every 2:00 x 5 Sets

3-5 Strict Pull-Ups

+

5/5 Half Kneeling Rotational Medball Slam

*We are looking to add weight to the Strict Pull-Ups if possible
Level 2:

3-5 Banded Strict Pull-Ups @ 31×1 Tempo

Level 1:

3 Eccentric Pull-Ups with Slow Negative

Goal: Working on good control and building strict pulling gymnastics strength

Stimulus: Absolute Strength and Speed Strength / Power

Cues:

Pull with consistent tension and active lat engagement.

On the half kneeling rotational medball slams really work on rotational speed and straight arms as you slam the ball in the floor.

Modifications:

Choose a medball weight that allows for speed and power development

Look at the options for strict pull-ups today.

“Even Flow” (Time)

For Time:

400m Run

40 Toes to Bar

400m Run

30 Toes to Bar

400m Run

20 Toes to Bar

400m Run

10 Toes to Bar
Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

Stimulus: High-Skill Gymnastics Volume / Aerobic Interference

RPE: 8.5/10

Primary Objective: Sustain Toes-to-Bar efficiency through descending sets

Secondary Objective: Keep run pacing consistent to preserve grip and core

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)

4 Sets: For Quality

10-12 Dual Dumbbell Zottman Curls

10-12 Dumbbell Pull-Overs