WOD – Thu, Jun 25
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CrossFit East River – WOD
Warm-Up Flow (No Measure)
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
6 Tall Muscle Cleans
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Barbell Squat Jumps
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Front Squat
Rest 15 sec
Squat Clean + 2 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
Rest 15 sec
2 x Squat Clean + Split Jerk
Squat Clean and Jerk (Weightlifting Variable Reps & Sets)
Starting at 75% of 1RM Clean and Jerk and building across all four sets to a heavy triple for the day. Athletes may drop the bar between reps for a quick reset before the next squat clean. This is a traditional heavy triple, not touch-and-go; the priority is a strong, consistent position on every rep, not speed through the set. The jerk should be a committed drive and split, not a press-out. Build with intention and arrive at a true heavy triple by the final set.
Modifications:
Level 1: Work from the hang position if pulling from the floor creates positional breakdown; reduce starting percentage to 65-70% and build to a moderate-heavy triple that maintains quality across all four sets.
Hotel Gym / Travel: Dumbbell squat clean and press, 4 sets of 3, building to the heaviest load that allows a strong catch and locked-out overhead position.
Primer (No Measure)
Adjust loads down from the heavy triple for the day before beginning.
2 Sets at Working Loads, practicing cycling and transitions:
3 Touch-and-Go Power Cleans
3 Thrusters
3 Push Jerks
Rest :30-:45 between sets.
Rest 2:00 before starting the workout.
Use this to confirm barbell load and cycling rhythm before “Shocker” begins.
“Shocker” (Time)
For Time:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 95/65lb (43/30kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Unbroken movements within each round with only a small, composed transition break between movements.
Secondary Objective: Consistent round splits from round one through round seven, no significant blowup in the middle rounds.
[Shocker: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Level 1:
7 Rounds
7 Hang Power Cleans
5 Thrusters
5 Push Jerks
Barbell: 65/45lb (30/20kg)
Masters 55+:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
[Shocker: Competitor & Travel] (Time)
Competitor:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
7 Rounds
7 Dumbbell Power Cleans
7 Dumbbell Thrusters
7 Dumbbell Push Jerks
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
PRVN Reset (No Measure)
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
Video Support:
Kneeling Banded Glute Kickbacks
Prone Prisoner Shoulder Rotations
Seated Internal Hip Rotation
Optional Accessories (Checkmark)
For Quality:
4 Sets:
10 Dual Kettlebell Z-Press
15 Banded Russian Kettlebell Swings