WOD – Sun, Oct 5
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CrossFit East River – WOD
Warm-up Flow (Checkmark)
General Prep
2-3 Sets: For Quality
9/7 Calorie Ski Erg or Row
15 Banded Pull-Aparts
10 Hollow Rocks
10 Alternating V-Ups
10/10 Single Leg Glute Bridges
Specific Warm-Up:
5 Bench Press @ 40-50%
5 Bench Press @ 50-55%
3 Bench Press @ 55-65%
3 Bench Press @ 65-70%
–
Then Load to Working Weights on the Bar
–
Workout Primer after Bench Press
Adjust room and get to working loads for
–
4 Dumbbell Bench
4 Burpees over Bench
4 V-Ups
Bench Press (Every 1:30 x 6 sets
3 Reps @ 75%
)
Movement Adjustments (If Needed)
– Floor Press: Limited range of motion or equipment modification if needed.
– Dumbbell Bench Press: Adjustment for range of motion
Level 1: 5 Reps @ 6 RPE across working on control in the dip and drive and a strong finish over midline.
“Pinch Hit” (5 Rounds for time)
Every 2:30 x 5 Sets
10 Dumbbell Bench Press
10 Burpees Over Bench
15 V-Ups
Dumbbells: 50/35lb, 22.5/15kg
Bench Height: 18in
Score: Sum Total Time for Each Interval
Goal: Complete each set in under 2:00
Stimulus: Upper-Body Strength Endurance / Core Density
RPE: 7–8/10
Primary Objective: Complete each station unbroken with efficient transitions.
Secondary Objective: Maintain consistent split times across all 5 rounds without letting form degrade.
[Pinch Hit: Levels] (5 Rounds for time)
Level 2:
Every 2:30 x 5 Sets
10 Dumbbell Bench Press
10 Burpees Over Bench
16 Alt V-Ups
Dumbbells: 35/25lb, 15/12kg
Bench Height: 18in
—
Level 1:
Every 2:30 x 5 Sets
8 Dumbbell Bench Press
8 Burpees Over Bench
12 Tuck Ups
Dumbbells: 30/20lb, 14/9kg
Bench Height: 18in
—
Masters 55:
Every 2:30 x 5 Sets
10 Dumbbell Bench Press
10 Line Facing Burpees
12 V-Ups
Dumbbells: 30/20lb, 14/9kg
—
Competitor:
Every 2:30 x 5 Sets
10 Dumbbell Bench Press
10 Burpees Over Bench
20 V-Ups
Dumbbells: 70/50lb, 32/22.5kg
Bench Height: 18in
—
Travel / Hotel:
As prescribed
Mobility (Checkmark)
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
12 Rolling Tricep Extensions
:15 Ring Support Hold
:5 Eccentric to Bottom of Dip
:15 Bottom of Dip Hold