WOD – Fri, Feb 27
Announcements
Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!
CrossFit East River – WOD
Power Clean + Push Jerk (Weightlifting Variable Reps & Sets)
Level 1:
3 Hang Power Clean and Push Press
Modifications:
– Adjust to Hang Power Clean and Push Jerk / Push PRess
– Adjust to Dumbbell Power Clean and Jerk
– Move to Dual Dumbbell Muscle Clean and Press
“Cortado” (AMRAP – Rounds and Reps)
8:00 AMRAP
2-4-6-8….
Strict Handstand Push-Ups
Box Jumps
Box Height: 30/24in
Score = Rounds + Reps
Goal: 6+ Rounds (Round of 12s into 14s)
RPE: 6.5-7/10
Stimulus: Skill / Strength
Primary Objective: Maintain controlled strict handstand push-up sets without hitting failure
Secondary Objective: Keep box jumps efficient and repeatable to protect shoulder stamina. Note: These are meant to be high today in order to slow down the pace.
[Cortado: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
2-4-6-8….
Strict Handstand Push-Ups
Box Jumps
Box Height: 24/20in
Strict Handstand Push-Ups: 2in Riser
—
Level 1:
2-4-6-8….
Tall Kneeling Dumbbell Strict Press
Box Step-Ups
Dumbbells: 2 x 25/15lb, 12/7kg
Box Height: 24/20in
—
Masters 55+
2-4-6-8….
Strict Handstand Push-Ups
Box Jumps
Box Height: 24/20in
Strict Handstand Push-Ups: 2in Riser
[Cortado: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
2-4-6-8….
Strict Deficit Handstand Push-Ups
Box Jumps
Deficit: 3/1.5in
Box Height: 30/24in
—
Travel Hotel:
2-4-6-8….
Strict Handstand Push-Ups
Bench Jumps
Bench Height: 18in
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
8/8 Split Stance Dumbbell Crossbody RDL , Moderate
15 Bodyweight GHD Hip Extension w/ Glute Focus