WOD – Mon, Apr 6
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!
Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!
CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
—
:30/:30 World’s Greatest Stretch
5/5 Open Book Thoracic Rotations
:30 Alternating Scorpions
:20 Wrist Circles (each direction)
—
2 Sets:
:30 Jump Rope Practice
6 Romanian Deadlifts
6 Tall Muscle Cleans
6 Front Squats
4 Tall Cleans (Power to Squat with Crisp Footwork / Turnover and Pull into Front Rack)
Specific Barbell Prep
1 Clean + 3 Hang Cleans @ light loads
1 Clean + 2 Hang Cleans @ moderate loads
1 Clean + 2 Hang Cleans @ 5-10% below starting weight
—
Then get working loads
Specific Primer / After Weightlifting (Checkmark)
2 Controlled Sets: Building to working loads
250m Row (building pace)
5 Single Dumbbell Box Step-Up Overs @ warm-up load
15 Double Unders
—
250m Row @ working pace
5 Single Dumbbell Box Step-Up Overs @ working load
20 Double Unders
Use this to confirm row split, step-up height and dumbbell load, and rope rhythm before the clock starts on “Mako”
Weightlifting (5 Rounds for weight)
Every 2:30 x 5 Sets
Clean + 2 Hang Clean + Front Squat
Starting @ 65% of 1RM Clean and increasing to a heavy complex for the day. The priority is still the Hang Clean here, but we are looking to increase to a heavier load than we did in week 2 of this cycle.
The Clean can be either a Power Clean or a Squat Clean. Ideally we catch high and start catching lower and lower on each set
Modifications:
– Adjust to the Hang Power Clean for all cleans or 3 Hang Power Cleans + 3 Front Squats for newer athletes in order to manage positions and develop technique.
“Mako” (Time)
3 Rounds for Time
500m Row
20 Single Dumbbell Step-Up Overs
50 Double Unders
Dumbbell Step-Ups: 1 x 50/35lb, 22.5/15kg
Goal: 11:00 – 15:00 | Time Cap: 15:00
Stimulus: Aerobic Capacity / Cyclical Pacing
RPE: 7-8/10
Primary Objective: Maintain consistent row splits and protect double under efficiency across all three rounds as fatigue builds.
Secondary Objective: Steady step-up over pace with full hip extension at the top of every rep, keeping the torso tall and midline braced.
[Mako: Level 2, Level 1, & Masters 55+] (Time)
Level 2
3 Rounds for Time
500m Row
20 Single Dumbbell Step-Up Overs
50 Double Unders
Dumbbell: 1 x 35/25lb, 15/12kg
—
Level 1:
3 Rounds for Time
400m Row
20 Single Dumbbell Step-Up Overs
50 Single Unders
Dumbbell: 1 x 25/15lb, 12/8kg
—
Masters 55+:
3 Rounds for Time
500m Row
20 Single Dumbbell Step-Up Overs
35 Double Unders or 75 Single Unders
Dumbbell: 1 x 35/25lb, 15/12kg
[Mako: Competitor & Travel] (Time)
Competitor
3 Rounds for Time
500m Row
20 Single Dumbbell Step-Up Overs
50 Double Unders
Dumbbell: 1 x 70/50lb, 32/22.5kg
Box: 24/20in
—
Travel / Hotel
3 Rounds for Time
400m Run
20 Single Dumbbell Step-Up Overs
50 Single Unders or 30 Double Unders
Mobility (Checkmark)
PRVN Mobility #3
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:
12 Dual Kettlebell Front Squat
50ft (15m) Sled Push
:30/:30 Paloff Press Hold