WOD – Wed, Dec 31
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets: For Quality
1:00 Row
:30 Jump Rope Practice
10 Standing Straight Arm Banded Lat Pull Downs
:10 Hollow Hold
:10 Arch Hold
10 Alternating V-Ups
5/5 Crossover Step-Ups
Specific Prep:
8 Bar Kip Swings
6 Kipping Knees to Chest
15 Double Unders or 30 Single Unders
6 Dumbbell Step-Overs @ Warm-Up Weights
10/8 Calorie Row
–
4-6 Toes to Bar or Modification (Alt TTB, Toes to Target, Knees to Chest)
15 Double Unders or 30 Single Unders
6 Dumbbell Step-Overs @ Working Weights
10/8 Calorie Row
“The Countdown” (AMRAP – Rounds and Reps)
For Rounds + Reps
20:00 AMRAP
20 Toes to Bar
50 Double Unders
20 Single Dumbbell Step-Overs
50 Double Unders
20/15 Cal Row
Dumbbell: 50/35lbs (22.5/15kg)
Box Height: 24/20in
Score: Rounds + Reps
Goal: 4-5 Rounds
Stimulus: Midline and Grip Endurance
RPE: 7-7.5/10 (Look to start conservatively and build pace
Primary Objective: Grip Fatigue Management
Secondary Objective: Reach on the Toes to Bar / Stay with Big Sets
[The Countdown: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
20:00 AMRAP
15 Toes to Bar
35 Double Unders
20 Single Dumbbell Step-Overs
35 Double Unders
15/12 Cal Row
Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in
—
Level 1:
20:00 AMRAP
15 Kipping Knee Raises
50 Single Unders
20 Box Step-Overs
50 Single Unders
12/9 Cal Row
Box Step-Overs: 24/20in, Unweighted
—
Masters 55+:
20:00 AMRAP
15 Toes to Bar
35 Double Unders
20 Single Dumbbell Step-Overs
35 Double Unders
15/12 Cal Row
Dumbbell: 30/20lb, 14/9kg
Box Height: 20in
[The Countdown: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor :
20:00 AMRAP
20 Toes to Bar
50 Double Unders
20 Dual Dumbbell Step-Overs
50 Double Unders
20/15 Cal Row
Dumbbell (s): 2×50/35lbs (22.5/15kg)
Box Height: 24/20in
—
Travel / Hotel:
20:00 AMRAP
10 Strict Toes to Bar
50 Double Unders
20 Single Dumbbell Step-Ups
50 Double Unders
200m Run
Dumbbell: 50/35lbs (22.5/15kg)
Bench Height: 18in
Accessory Finisher (Checkmark)
For Quality:
3 Sets
8/8 Landmine Rotations
24 Weighted Russian Twists, Moderate
:30/:30 Side Plank
Use a lighter load and maintain good tempo and range of motion for the landmine rotations.
Mobility (Checkmark)
1:00/1:00 Elevated Pigeon Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold