WOD – Thu, Jan 29
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
1:30 Row
:20/:20 Banded Front Rack Stretch
:20/:20 Pigeon Pose
:20/:20 Samson Lunge stretch
–
2 Sets
10 Bootstrap Squats
5 Inchworm Push-Ups
10 Cossack Squats
:30 sec Row @ increasing Pace
Move to the Rig for Front Rack Lunge Prep
–
4/4 Reps with Empty Barbell
4/4 Reps @ 20-30% of 1RM Front Squat
4/4 Reps @ 30-40% of 1RM Front Squat
–
Put working loads on the Barbell
Front Rack Lunge (Weightlifting Variable Reps & Sets)
“Mercy” (AMRAP – Rounds and Reps)
Every 2:00, Until Failure
*Calorie Row
20 Wall Balls
Set 1: 12/9 Calories
Set 2: 13/10 Calories
Set 3: 14/11 Calories
Set 4: 15/12 Calories
Set 5: 16/13 Calories
Set 6: 18/14 Calories
Set 7: 20/15 Calories
Set 8: 20/15 Calories
* Until Failure or 8 Sets (Cap)
Wall Balls: 20/14lb, 9/6kg, 10/9ft
Score = Rounds + Reps (Max 8 Rounds)
Goal: Reach Sets 6–8
Time Domain: Variable 12-16 minutes
Stimulus: Progressive aerobic output under leg fatigue with a rising work-to-rest demand
RPE: 9/10
Primary Objective: Complete 5+ rounds of the workout
Secondary Objective: Maintain unbroken or minimally broken wall ball sets deep into the ladder
[Mercy: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
Every 2:00, Until Failure
*Calorie Row
16 Wall Balls
Set 1: 12/9 Calories
Set 2: 13/10 Calories
Set 3: 14/11 Calories
Set 4: 15/12 Calories
Set 5: 16/13 Calories
Set 6: 18/14 Calories
Set 7: 20/15 Calories
* Continue until Failure or 8 Sets (Cap)
Wall Balls: 20/14lb, 9/6kg, 10/9ft
—
Level 1:
Every 2:00, Until Failure
*Calorie Row
14 Wall Balls
Set 1: 10/7 Calories
Set 2: 12/9 Calories
Set 3: 13/10 Calories
Set 4: 14/11 Calories
Set 5: 15/12 Calories
Set 6: 16/13 Calories
Set 7: 18/14 Calories
* Continue until Failure or 8 Sets (Cap)
Wall Balls: 14/10lb, 6/4kg
—
Masters 55+:
Every 2:00, Until Failure
*Calorie Row
16 Wall Balls
Set 1: 12/9 Calories
Set 2: 13/10 Calories
Set 3: 14/11 Calories
Set 4: 15/12 Calories
Set 5: 16/13 Calories
Set 6: 18/14 Calories
Set 7: 20/15 Calories
* Continue until Failure or 8 Sets (Cap)
Wall Balls: 14/10lb, 6/4kg, 10/9ft
[Mercy: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
Every 2:00, Until Failure
*Calorie Row
20 Wall Balls
Set 1: 13/10 Calories
Set 2: 14/11 Calories
Set 3: 15/12 Calories
Set 4: 16/13 Calories
Set 5: 18/14 Calories
Set 6: 20/15 Calories
* Continue until Failure or 8 Sets (Cap)
Wall Balls: 20/14lb, 9/6kg, 10/9ft
—
Travel / Hotel:
Every 2:00, Until Failure
*Calorie Row
20 Wall Balls
Set 1: 12/9 Calories
Set 2: 13/10 Calories
Set 3: 14/11 Calories
Set 4: 15/12 Calories
Set 5: 16/13 Calories
Set 6: 18/14 Calories
Set 7: 20/15 Calories
* Continue until Failure or 8 Sets (Cap)
Wall Balls: 20/14lb, 9/6kg, 10/9ft
Mobility (Checkmark)
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
Optional Accessories (Checkmark)
For Quality
3 Sets:
100ft (30m) Reverse Sled Drag
:20/:20 Hip Flexor Plank