WOD – Wed, Apr 8
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
—
20 Alternating Arm Swings
12 Back Slaps
10 Alternating Scorpions
:20 Extended Plank Reverse Bridge
:30 Glute Bridge Hold
—
2 Sets:
10 Banded Pass-Throughs
15 Banded Pull-Aparts
10 Air Squats + 5 Jumping Squats
20 Bear Plank Shoulder Taps
5 Pike Push-Ups
Specific Barbell Prep
8-10 Empty Barbell Push Press
—
3 Sets: Adding Loads
3 Push Press + 4-5 Wall Balls to working target height
Building to opening working load
Athletes should arrive at Set 1 warm through the shoulders and overhead position, confident in their dip and drive mechanics, grip, and wall ball target height.
Specific Primer / After Push Press (Checkmark)
2 Controlled Sets: Building to working loads
8 Dual Dumbbell Bench Press
6 Dual Dumbbell Front Squats
1 Partial Wall Walk + 1 Full Wall Walk to 10in standard
—
Then:
10 Dual Dumbbell Bench Press @ working load
6 Dual Dumbbell Front Squats @ working load
2 Full Wall Walks to 10in standard
Use this to confirm dumbbell load, front squat elbow position, and wall walk distance standard before the clock starts on “Hammerhead.”
Push Press (Weightlifting Variable Reps & Sets)
Starting @ 70% on Set 1 (6 Reps), and increasing by feel to around an 8/10 RPE on our 4th Set (3 Reps).
High Wall Balls: 12/11ft Target Choose Loads that allow you to hit the target.
Modifications and Adjustments
– Strict Press for Push Press / Dual Dumbbell Push Press or Strict Press
– Wall Balls to Choice on High Target or Banded Press @ 00×0 Tempo
“Hammerhead” (4 Rounds for time)
Every 4:00 x 4 Sets
15 Dual Dumbbell Bench Press
10 Dual Dumbbell Front Squats
5 Wall Walks
Dumbbells: 2 x 50/35lb, 22.5/15kg
Wall Walk: 10in From Wall
Goal: 2:30-3:00 on / 1:00-1:30 off
Stimulus: Muscular Endurance / Upper Body Push and Squat Volume
RPE: 7/10
Primary Objective: Maintain consistent set times across all 4 sets. This is a volume day, load is secondary to keeping the work window tight and the mechanics clean on every rep.
Secondary Objective: Protect the wall walk quality late in the workout. Sets 3 and 4 will feel heavier in the shoulders after bench and front squats accumulate. Don’t rush the wall walk, a controlled rep is faster than a sloppy one that has to be re-done.
[Hammerhead: Level 2, Level 1, & Masters 55+] (4 Rounds for time)
Level 2
Every 4:00 x 4 Sets
15 Dual Dumbbell Bench Press
10 Dual Dumbbell Front Squats
5 Wall Walks
Dumbbells: 2 x 35/25lb, 15/12kg
Wall Walk: 20in From Wall
—
Level 1
Every 4:00 x 4 Sets
12 Dual Dumbbell Bench Press
10 Dual Dumbbell Front Squats
3 Wall Walks
Dumbbells: 2 x 25/15lb, 12/7kg
Wall Walk: 30in From Wall
—
Masters 55+
Every 4:00 x 4 Sets
15 Dual Dumbbell Bench Press
10 Dual Dumbbell Front Squats
3-5 Wall Walks
Dumbbells: 2 x 35/25lb, 15/12kg
Wall Walk: 20in From Wall
[Hammerhead: Competitor & Travel] (4 Rounds for time)
Competitor
Every 4:00 x 4 Sets
15 Dual Dumbbell Bench Press
10 Dual Dumbbell Front Squats
5 Wall Walks
Dumbbells: 2 x 70/50lb, 32/22.5kg
Wall Walks: 10in From Wall
—
Travel / Hotel
Every 4:00 x 4 Sets
15 Push-Ups
10 Dual Dumbbell Front Squats
5 Inchworm Push-Ups
Dumbbells: 2 x 50/35lb, 22.5/15kg or heaviest available
Mobility (Checkmark)
PRVN Mobility #5
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
Optional Accessories (Checkmark)
For Quality
4 Sets:
10 Ring Tricep Extensions
15 Banded Face Pulls
15/15 Banded Terminal Knee Extensions