WOD – Tue, Feb 10
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep and Flow
2 Sets:
1:00 Row / 1:00 Echo (Alt Sets)
6 Inchworm Push-Ups
5/5 World’s Greatest Stretch
10 Deep Lunge Mountain Climbers
10 Kettlebell Deadlifts
Specific Prep
2 Sets
7/5 Calorie Echo
8-10 Russian Kettlebell Swings (S1) / 8-10 American Kettlebell Swings (S2)
3 x Ring Support Hold, Ring Dip Eccentric, Bottom of Ring Dip Hold (S1) / 5/4 Ring Dips (S2)
5 Burpees to Target
7/5 Calorie Row
“Falling Hard” (Time)
For Time:
50/40 Calorie Echo Bike
50 American Kettlebell Swings
50/40 Ring Dips
50/40 Calorie Row
50 Burpees to Target (Out of Reach)
Kettlebell: 53/35lb, 24/16kg
Goal: 14–20 minutes
Time Cap: 25 minutes
Stimulus: Long chipper conditioning with progressive shoulder and pushing fatigue layered over cyclical engine work
Workout RPE: 8.5–9/10
Primary Objective: Manage shoulder and pushing fatigue to keep forward progress through the middle of the workout
Secondary Objective: Stay composed on ring dips and burpees to target without excessive rest or failed reps
[Falling Hard: L2, L1, & Masters 55+] (Time)
Level 2:
For Time:
40/30 Calorie Echo Bike
40 American Kettlebell Swings
40/30 Ring Dips
40/30 Calorie Row
40 Burpees to Target (Out of Reach)
Kettlebell: 44/26lb, 20/12kg
—
Level 1:
For Time:
40/30 Calorie Echo Bike
40 Russian Kettlebell Swings
30/22 Elevated Push-Ups
40/30 Calorie Row
30 Burpees
Kettlebell: 35/26lb, 15/12kg
—
Masters 55+:
For Time:
40/30 Calorie Echo Bike
40 Russian Kettlebell Swings
40/30 Box Dips
40/30 Calorie Row
40 Burpees to Target (Out of Reach)
Kettlebell: 44/26lb, 20/12kg
[Falling Hard: Competitor & Travel] (Time)
Competitor:
For Time:
50/40 Calorie Echo Bike
50 American Kettlebell Swings
50/40 Strict Ring Dips
50/40 Calorie Row
50 Burpees to Target (6in Out of Reach)
Kettlebell: 70/53lb, 32/24kg
—
Travel / Hotel:
For Time:
600m Run
50 American Kettlebell Swings
50/40 Dips
600m Run
50 Burpees to Target (Out of Reach)
Kettlebell: 53/35lb, 24/16kg
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)
3 Sets, For Quality
8-10 Cuban Rotations
15 Banded Face Pulls
10/10 Three Point Single Arm Dumbbell Bent Over Rows