WOD – Sun, Feb 1
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up
400m Run
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2 Sets
5 Inchworm Push-Ups
10/10 Single Leg Glute Bridges
:20 Reverse Plank Bridge
1 Wall Walk + :20 Nose to Wall Handstand Hold *Focus on pressing hard through floor, elevating shoulder blades.
Barbell Warm-Up
Empty Barbell
5 Strict Press
5 Push Press, Focus on Vertical Dip and Drive
5 Push Jerk, Maintain Vertical Dip and Drive and Push into the Catch
–
Add loads
–
3 Strict Press
4 Push Press
5 Push Jerk *Pause in the catch on first 2 reps, then practice cycling pattern on final 3 reps.
–
Get to working loads on the barbell
“Love and Thunder” (Time)
For Time
400m Run
30 Strict Press @ 95/65lb, 43/30kg
400m Run
30 Push Press @ 115/75lb, 52/35kg
400m Run
30 Push Jerk @ 135/95lb, 61/43kg
*every time you break on the barbell, perform 200m Run
Time Domain: 12:00-18:00 *this really depends on breaking strategy and how this workout is tackled.
Time Cap: 20:00
Stimulus: Progressive overhead pressing stamina under aerobic fatigue with an execution penalty
RPE: 6-7/10. This will be muscularly challenging while minimizing total aerobic fatigue as the need to shakeout arms is necessary and time between sets should be accounted for.
Primary Objective: Minimize barbell breaks and penalty runs
Secondary Objective: Maintain controlled run pacing to protect shoulder output. Use this as a shakeout time while still moving well.
[Love and Thunder: L2, L1, & Masters 55+] (Time)
Level 2:
30 Strict Press @ 75/55lb, 35/25kg
30 Push Press @ 95/65lb, 43/30kg
30 Push Jerk @ 115/75lb, 52/35kg
—
Level 1:
For Time
200m Run
30 Strict Press @ 45/35lb, 20/15kg
400m Run
30 Push Press @ 65/45lb, 30/20kg
200m Run
30 Push Jerk @ 75/55lb, 34/25kg
No Penalty Runs
—
Masters 55+:
30 Strict Press @ 65/45lb, 30/20kg
30 Push Press @ 75/55lb, 34/25kg
30 Push Jerk @ 95/65lb, 43/30kg
[Love and Thunder: Competitor & Travel] (Time)
Competitor:
30 Strict Press @ 115/75lb, 52/35kg
30 Push Press @ 135/95lb, 61/43kg
30 Push Jerk @ 155/105lb, 70/48kg
—
Travel / Hotel:
For Time
400m Run
30 Dumbbell Strict Press @ 2x 35/25lb, 15/12kg
400m Run
30 Dumbbell Push Press @ 2x 50/35lb, 22.5/15kg
400m Run
30 Dumbbell Push Jerk @ 2x 60/45lb, 30/20kg
*every time you break on the barbell, perform 200m Run
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
Accessories (Checkmark)
Every 3:00 x 4 Sets
50/50ft (15/15m) Single Arm Overhead Carry
10/10 Half Kneeling Paloff Press with Rotation
:40 Weighted Forearm Plank
These can be optional or the finisher depending on timing in the day