WOD – Wed, Jan 7
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Mobility Prep and Activation
2:00 Cardio Choice
:30/:30 World’s Greatest Stretch
5/5 Open Book Thoracic Rotations
:30 Alternating Scorpions
:20 Wrist Circles (each direction)
General Prep
:30 Jump Rope
6 Romanian Dealifts
6 Tall Muscle Cleans
:10 Hollow Hold
:10 Arch Hold
10 V-Ups or Alternating V-Ups
Specific Barbell Prep and Primer
w/ light loads on the barbell
2 Sets
Clean Lift Off
Slow Pull Power Clean
Low Hang Power Clean (Below Knee)
Power Clean
–
2-3 Sets x 2-3 Power Cleans
Build to Starting Weights on Power Cleans
Power Clean (Weightlifting Variable Reps & Sets)
Record Working Weight
1.1.1.1 Denotes a cluster set of 4 single repetitions. The goal is an RPE 7-8 top set today
This will have us completing each cluster set in around 40 seconds to allow for 1:20 rest to adjust loads and reset before the next set
“Controlled Variables” (3 Rounds for reps)
12:00 EMOM
minute 1: 10 Deadlifts
minute 2: 50 Double Unders
minute 3: Max Toes to Bar
minute 4: Rest
Deadlifts @ 60% of 1RM
Goal: 15+ Toes-to-Bar per cycle (45+ total). Note DL weight in notes.
Stimulus: Midline stamina under posterior-chain fatigue with cyclical interference
Workout RPE: 7.5–8/10
Primary Objective: Accumulate high-quality Toes-to-Bar reps, while maintaining quality positions on the deadlift and unbroken double unders
Secondary Objective: Maintain consistency across all sets.
[Controlled Variables: L2, L1, & Masters 55+] (3 Rounds for reps)
Level 2:
12:00 EMOM
minute 1: 10 Deadlifts
minute 2: 35 Double Unders
minute 3: Max Toes to Bar
minute 4: Rest
Deadlifts @ 60% of 1RM
—
Level 1:
12:00 EMOM
minute 1: 10 Deadlifts
minute 2: 60 Single Unders
minute 3: Max Kipping Knee Raises
minute 4: Rest
Deadlifts @ 60% of 1RM
—
Masters 55+:
12:00 EMOM
minute 1: 10 Deadlifts
minute 2: 35 Double Unders
minute 3: Max Toes to Bar
minute 4: Rest
Deadlifts @ 60% of 1RM
[Controlled Variables: Competitor & Travel] (3 Rounds for reps)
Competitor:
As prescribed
—
Travel / Hotel:
12:00 EMOM
minute 1: 15 Dual Dumbbell Deadlifts
minute 2: 50 Double Unders
minute 3: Max V-Ups
minute 4: Rest
Dumbbell (s): 2 x 50/35lb, 22.5/15kg
Mobility (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch
Optional Accessories (Checkmark)
For Quality
3 Sets:
8-10 Glute Ham Raises
:20/:20 Paloff Press Hold
5/5 Side Plank Rotations @ light loads added