WOD – Tue, Apr 7
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
—
2 Sets:
10 Banded Pull-Aparts
10 Scapular Pull-Ups
:20 Hollow Body Hold
:20 Arch Hold
10 American Kettlebell Swings (light)
:30 Banded Psoas March
5 No-Jump Burpees
Specific Prep
2 Sets:
8 Bar Kip Swings
3-5 Strict Pull-Ups or Modification
10 Russian Kettlebell Swings + 5 American Kettlebell Swings
8 GHD Sit-Ups (Short to Full Range of Motion, progressing set to set)
5 Burpees
200m Run at easy pace
—
Confirm kettlebell load, GHD range of motion, pull-up scaling, and Echo Bike damper setting before the clock starts.
Specific Primer / Before Starting (Checkmark)
1 Set at Working Pace:
5 Burpees
5 Strict Pull-Ups or Modification
5 Burpees
200m Run at target effort
5 American Kettlebell Swings at working load
12/9 Calorie Echo Bike at target RPM
—
Rest 2:00
Use this to establish burpee cadence, confirm all four max rep scaling tiers, and lock in run pace before the first interval begins.
“Bull” (12 Rounds for reps)
For Reps:
4 Sets
1:00/1:00 on/off
10 Burpees + Max Reps
1:00 Rest to Reset Clock (After the final rest)
4 Sets
2:00/1:30 on/off
10 Burpees + 200m Run + Max Reps
1:00 Rest to Reset Clock (After the final rest)
4 Sets:
3:00/2:00 on/off
200m Run + 10 Burpees + 200m Run + Max Reps
*Max Reps: For Each Set of Each Section
Set 1. Strict Pull-Ups
Set 2. GHD Sit-Ups
Set 3. American Kettlebell Swings
Set 4. Echo Bike
Goal: Complete all buy-ins to allow for 30+ seconds on each max rep station.
Stimulus: Aerobic Threshold / Mixed Modal Endurance
RPE: 7/10 building to 8-9/10 in Section 3
Primary Objective: Clear the burpees and run efficiently in every set to maximize time on the max rep movement. The tax is the same every set, learn to lean in and clear it fast.
Secondary Objective: Maintain consistent rep output on each movement across all three sections. Your pull-up score in Section 3 should not be dramatically lower than Section 1. Pacing the buy-in is how that is managed.
[Bull: Level 2, Level 1, & Masters 55+] (12 Rounds for reps)
Level 2
Max Reps:
Set 1: Banded Strict Pull-Ups
Set 2: GHD Sit-Ups
Set 3: American Kettlebell Swings @ 44/26lb, 20/12kg
Set 4: Echo Bike Calories
—
Level 1
For Reps
Section 1 — 4 Sets: 1:00 On / 1:00 Off
10 Burpees + Max Reps
Section 2 — 4 Sets: 2:00 On / 1:30 Off
10 Burpees + 150m Run + Max Reps
Section 3 — 4 Sets: 3:00 On / 2:00 Off
150m Run + 10 Burpees + 150m Run + Max Reps
Max Reps:
Set 1: Jumping Pull-Ups
Set 2: AbMat Sit-Ups
Set 3: Russian Kettlebell Swings @ 35/18lb, 16/8kg
Set 4: Echo Bike Calories
—
Masters 55+
Max Reps:
Set 1: Strict Pull-Ups or Banded Strict Pull-Ups
Set 2: AbMat Sit-Ups
Set 3: American Kettlebell Swings — lighter load as needed
Set 4: Echo Bike Calories
[Bull:Competitor & Travel] (12 Rounds for reps)
Competitor
Max Reps:
Set 1: Chest-to-Bar Pull-Ups
Set 2: GHD Sit-Ups
Set 3: American Kettlebell Swings @ 70/53lb, 32.24kg
Set 4: Echo Bike Calories
—
Travel / Hotel
For Reps
Section 1 — 4 Sets: 1:00 On / 1:00 Off
10 Burpees + Max Reps
Section 2 — 4 Sets: 2:00 On / 1:30 Off
10 Burpees + 200m Run + Max Reps
Section 3 — 4 Sets: 3:00 On / 2:00 Off
200m Run + 10 Burpees + 200m Run + Max Reps
Max Reps:
Set 1: Strict Pull-Ups
Set 2: V-Ups
Set 3: Dual Dumbbell Hang Muscle Snatch @ 2 x 25/15lb, 12/7kg
Set 4: Walking Lunges
Mobility (Checkmark)
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories (Checkmark)
For Quality
3 Sets:
:30/:30 Side Plank
1:00 Sorenson Hold
1:00 Forearm Plank Hold