WOD – Tue, Dec 30
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)
General Prep
2 Sets: For Quality
400m-200m
6 Inchworm Push-Ups
20 Plank Shoulder Taps
10/10 Single Leg Glute Bridges
8 Barbell RDL’s
6 Tall Muscle Cleans and Press
Specific Prep
2 Sets: with light loads
3-Pos Power Clean (Hang + Low Hang + Floor)
5 Push Press (Focus on Vertical Dip and Drive and Strong Finish Overhead)
–
Take Barbell to the Rack and Build to starting loads for the Push Press.
i.e. 6-8 Empty Barbell Reps, 5 Reps @ 45-50%, 3 Reps @ 50-55%, 3 Reps @ 55-60% and then working loads on Bar.
Primer After the Push Press
–
Start with light loads on the barbell and build with some touch and go sets + quick singles on the Clean and Jerk to working loads. Suggested % at about 60% of 1RM as the max percentages we should see for the day.
Then
200m Run
7/5 Push-Ups
3 Clean and Jerks @ working loads
Push Press (Weightlifting Variable Reps & Sets)
Score = Load
Modifications:
– For Shoulder Impingement: Sub Dumbbell Strict Press, Incline Bench Press or Landmine Press depending on the degree of impingment.
Level 1 / Beginner Athletes 8 Reps across @ 6-7 RPE
“Fresh Start” (Time)
For Time
400m Run
30/25 Push-Ups
15 Power Clean and Push Jerk
400m Run
30/25 Push-Ups
15 Power Clean and Push Jerk
400m Run
Barbell: 135/95lb, 61/43kg
Score = Time
Goal Time Domain: 11-15 minutes
Time Cap: 17 minutes
Stimulus: Chipper Style Endurance Workout
RPE: 8/10
Primary Objective: Maintain sub 2:00 on the run and quick singles on the Clean and Jerks to work at a pace of 8+ per minute
Secondary Objective: Consistency on Push-Up Sets
[Fresh Start: L2, L1, & Masters 55+] (Time)
Level 2:
For Time
400m Run
20/15 Push-Ups
15 Power Clean and Push Jerk
400m Run
20/15 Push-Ups
15 Power Clean and Push Jerk
400m Run
Barbell: 95/65lb, 43/30kg
—
Level 1:
For Time
200m Run
20/15 Push-Ups
15 Hang Power Clean and Press
400m Run
20/15 Push-Ups
15 Hang Power Clean and Press
200m Run
Barbell: 65/45lb, 30/20kg
—
Masters 55+:
For Time
400m Run
20/15 Push-Ups
15 Power Clean and Press
400m Run
20/15 Push-Ups
15 Power Clean and Press
400m Run
Barbell: 75/55lb, 34/25kg
[Fresh Start: Competitor & Travel] (Time)
Competitor:
For Time
400m Run
30/25 Push-Ups
15 Power Clean and Push Jerk
400m Run
30/25 Push-Ups
15 Power Clean and Push Jerk
400m Run
Barbell: 155/105lb, 70/48kg
—
Travel / Hotel:
For Time
400m Run
30/25 Push-Ups
15 Dumbbell Clean and Jerk
400m Run
30/25 Push-Ups
15 Dumbbell Clean and Jerk
400m Run
Dumbbell (s): 2 x 50/35lb, 22.5/15kg
Mobility (Checkmark)
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
Optional Accessories (Checkmark)
For Quality
4 Sets:
10 Dumbbell Bench Press
:15-:20 Ring Support Hold
10 Seated Barbell Calf Raises