WOD – Sun, Jan 25
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep:
2 Sets: For Quality
1:00 Cardio Choice
8/8 Single Leg Kettlebell Deadlifts
8/8 Single Leg Hip Thrust off Bench
:20 Dead-Bugs
:20 Ring Plank
Specific Prep
3 Sets
5 Sumo Deadlifts, Building to Working Loads
5/5 Single Leg Hip Thrust off Bench
5 Ring Push-Ups
:15 Wall Supported Handstand Hold
“Park Maintenance” (5 Rounds for weight)
Every 1:30 x 10 Sets, Alt Stations (5 @ Each)
Station 1:
8 Sumo Deadlifts
6/6 Single Leg Hip Thrust off Bench (DB or KB Loaded)
Station 2:
8/6 *Ring Push-Ups
:30 Wall Supported Handstand Hold
Ring Push-Up Standard: Rings Parallel to Floor
Tempo Prescription
Sumo Deadlifts: 21X1
Ring Push-Ups: 21X1
Single-Leg Hip Thrusts: Controlled and smooth tempo, prioritizing symmetry and positional control
Handstand Hold: Active shoulders, ribs down, neutral head position
Score = Sumo Deadlift Loads + Record Other Movement Mods in Notes
Stimulus: Posterior-chain strength, horizontal pushing control, and shoulder stability under low fatigue
Workout RPE: 5-6/10
Primary Objective: Execute all tempo-controlled reps without loss of position or rushed transitions
Secondary Objective: Maintain symmetry and control on unilateral hip thrusts and stable positions in the handstand hold
[Park Maintenance: L2, L1, & Masters 55+] (5 Rounds for weight)
Level 2:
As prescribed
—
Level 1:
Every 1:30 x 10 Sets, Alt Stations (5 @ Each)
Station 1:
8 Sumo Deadlifts (Off Blocks)
6/6 Single Leg Hip Thrust off Bench (Unweighted)
Station 2:
8/6 *Ring Push-Ups
:30 Straight Arm Plank
Ring Push-Up Standard: @ 45 degree Angle
—
Masters 55+:
As prescribed
[Park Maintenance: Competitor & Travel (5 Rounds for weight)
Competitor:
As prescribed
—
Travel / Hotel:
As prescribed
Accessory Finisher (Checkmark)
For Quality
5 Sets:
7/7 Single Arm Kettlebell Z-Press
7/7 Side Plank Banded Rows
Mobility (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00/:100 Scorpion Stretch
1:00 Child’s Pose