WOD – Wed, Jun 24
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CrossFit East River – WOD
Warm-Up Flow (No Measure)
General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
–
1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
10 Alternating V-Ups
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
Primer (No Measure)
1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
100ft (30m) Farmers Carry at working loads
Use this to confirm loads and pull-up modification before “Scorpion” begins.
“Scorpion” (12 Rounds for time ↓ shorter is better)
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Farmers Carry: 2 x 70/53lb (32/24kg)
Substitutions:
Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
[Scorpion: Level 2, Level 1, & Masters 55+] (12 Rounds for time ↓ shorter is better)
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
[Scorpion: Competitor & Travel] (12 Rounds for time ↓ shorter is better)
Competitor:
Station 1: 20/15 Calorie Bike + 20 Pull-Ups
Station 2: 20 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)
Push for 1:30 or faster on working sets
Hotel Gym / Travel:
Station 1: 200m Run + 12/10 Strict Pull-Ups
Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells
PRVN Reset (No Measure)
For Completion:
12:00 EMOM
Minute 1 – 8/8 Banded Internal Rotations
Minute 2 – :30 Puppy dog Pose
Minute 3 – 8/8 Banded External Rotations
Minute 4 – :30/:30 Foam Roll Lats / Posterior Delt
Optional Accessories (Checkmark)
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation