WOD – Thu, Sep 25
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 Warm-Up (Checkmark)
3 Sets
1:00 Echo Bike
8 Inchworm to Hollow Body
15 Hollow Body Banded Pull Overs
10 reps each – Bent Over I-T-Y Raise with light plates
10 Glute Bridge Marches with 2s Pause at Top
5/5 Archer Ring Rows
Handstand Walk (6 Rounds for distance)
Every 90 seconds x 6 Sets
15–25ft (4.5-7.5m) Handstand Walk
Or the following progressions:
Handstand Walk to Wall
Wall-Facing Shoulder Weight Shifts
Box Pike Handstand Weight Shifts
Wall Facing Handstand Shoulder Taps
“Somewhere on a Beach” (AMRAP – Rounds and Reps)
15:00 AMRAP
15/11 Echo Bike
12 Toes to Bar
50ft* (15m) Kettlebell Farmers Carry
*Add 50ft (15m) Farmers Carry Each Set
Kettlebell Farmers Carry: 2 x 70/53lb, 32/24kg
Goal: 6+ Rounds
Stimulus: Midline and Grip Endurance
RPE: 8/10
Primary Objective: Maintain consistent sets on the toes to bar. Thinking 5-4-3 or 7-5 as a good strategy
Secondary Objective: Keep the Echo Bike to under 1:00 each set.
Strategy: Look to tackle the bike at a hard sustainable pace with the goal of completing each set in under 1:00. We will then tackle the Toes to Bar in 3 sets or less before moving into the Farmers Carry. The challenge here will be the increasing duration on the Kettlebell Farmers Carry as midline and grip fatigue accumulate with the combination with Toes to Bar. Focus on using the bike as recovery for the grip while still tackling it with relative high intensity to keep pace on the workout and tackle 6+ rounds here today.
[Somewhere on a Beach: Levels] (AMRAP – Rounds and Reps)
Level 2:
15:00 AMRAP
12/9 Echo Bike
9 Toes to Target
50ft* (15m) Kettlebell Farmers
Carry
*Add 50ft (15m) Farmers Carry
Each Set
Kettlebell Farmers Carry: 2 x
53/35lb, 24/16kg
–
Level 1:
15:00 AMRAP
12/9 Echo Bike
9 Kipping Knees to Chest
50ft* (15m) Kettlebell Farmers
Carry
*Add 50ft (15m) Farmers Carry
Each Set
Kettlebell Farmers Carry: 2 x
35/26lb, 16/12kg
–
Masters 55+:
15:00 AMRAP
12/9 Echo Bike
9 Toes to Target
50ft* (15m) Kettlebell Farmers
Carry
*Add 50ft (15m) Farmers Carry
Each Set
Kettlebell Farmers Carry: 2 x
53/35lb, 24/16kg
–
Competitor:
15:00 AMRAP
18/13 Echo Bike
15 Toes to Bar
50ft* (15m) Kettlebell Farmers
Carry
*Add 50ft (15m) Farmers Carry
Each Set
Dumbbell Farmers Carry: 2 x
100/70lb, 45/32kg
–
Hotel/Travel:
15:00 AMRAP
1:00 Machine of Choice
12 V-Ups
:30 Heavy Dumbbell Farmers Hold
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)
4 Sets: For Quality
10-12 Behind the Back Barbell Wrist Curls
15-20 Tall Kneeling Banded Lat Pull Downs