WOD – Wed, May 27
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up
1:30 Row
:20/:20 Active Scorpion Stretch
:20/:20 Active Pigeon Pose
5/5 Adductor Hip Rock
:20/:20 Single Leg Glute Bridge Hold
Specific Prep
2 Rounds
150m Row
5/5 Single Arm Kettlebell Strict Press
5/5 Single Arm Kettlebell Reverse Lunge (Contralateral)
Barbell Prep
5 Empty Barbell Strict Press
5 Empty Barbell Push Press
– Add Loads –
3 Strict Press + 5 Push Press
– Add Loads –
2 Strict Press + 4 Push Press
–
Put Working Loads on Bar
Strength: Overhead Press Complex (6 Rounds for weight)
Every 2:00 x 6 Sets:
2 Strict Press + 4 Push Press
All sets at 80% of 1RM Strict Press
Athletes should lock out completely on every rep, use a controlled and vertical dip on the push press, and maintain full midline tension through all six reps of each set. This is not a test of max effort; it is a quality pressing block at a demanding percentage.
Modifications:
Level 1: Every 2:00 x 6 Sets: 5 Strict Press, Focus on quality mechanics and bar path.
Hotel Gym / Travel: Every 2:00 x 6 Sets: 2/2 Single Arm Dumbbell Strict Press + 4/4 Single Arm Dumbbell Push Press at challenging load
Primer (Checkmark)
1 Round at workout pace:
200m Row
15/15ft (4.5/4.5m) Suitcase Lunge
3/3 Single Arm Kettlebell Push Press
Use this to confirm kettlebell load and front rack position on the push press before “No Rain” begins.
“No Rain” (AMRAP – Rounds and Reps)
For Reps
15:00 AMRAP
300m Row
25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge
5/5 Single Arm Kettlebell Push Press
Kettlebell: 53/35lb, 24/16kg
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Full Body Muscular Endurance and Movement
RPE: 7/10
Primary Objective: Maintain a consistent, controlled pace across all 15 minutes with smooth transitions between movements, targeting even round times from the first round to the last.
Secondary Objective: Prioritize front rack position and full lockout on the single arm kettlebell push press every rep, treating the pressing reps as a skill reinforcement of the overhead work done in the strength piece.
[No Rain: Level 2, Level 1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
15:00 AMRAP
250m Row
25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge
5/5 Single Arm Kettlebell Push Press
Kettlebell: 44/26lb, 20/12kg
Level 1:
15:00 AMRAP
200m Row
25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge
5/5 Single Arm Kettlebell Push Press
Kettlebell: Load that allows continuous lunges and quality press mechanics across all rounds
Masters 55+:
15:00 AMRAP
250m Row
25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge
5/5 Single Arm Kettlebell Push Press
Kettlebell: 44/26lb, 20/12kg
[No Rain: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
15:00 AMRAP
300m Row
25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge
5/5 Single Arm Kettlebell Push Press
Kettlebell: 70/53lb, 32/24kg
Goal: 7+ rounds. Row pace controlled and consistent. Push press from front rack, full lockout every rep.
Hotel Gym / Travel:
15:00 AMRAP
250m Run or 300m Row
25/25ft (7.5/7.5m) Suitcase Dumbbell Walking Lunge
5/5 Single Arm Dumbbell Push Press
Dumbbells: Challenging load across all rounds
PRVN Reset (Checkmark)
For Quality:
3 Sets
8 Prone Swimmer
1:00 Adductor Rock Back
/ side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
Notes:
Prone Swimmers
• Slow, controlled shoulder sweep
• Forehead lightly on floor, ribs down
• Smooth transitions > range
Adductor Rock Back
• Hips back, spine long
• Actively pull into range
• Exhale as you sink deeper
Frog Pose
• Knees wide, feet comfortable
• Length through spine
• Slow nasal breathing
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:30 Nose to Wall Handstand Hold
10/10 Top Down Single Arm Dumbbell Bench
15-20 Banded Face Pulls