WOD – Fri, Jun 26
Announcements
Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!
Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!
CrossFit East River – WOD
Warm-Up Flow (No Measure)
General Warm-Up
2 x
1:00 Row
10 Banded Pass Throughs
15 Banded Pull Aparts
5 (Inchworm + 2 Push-Ups + 4 Mountain Climbers)
10 Russian Kettlebell Swings
Specific Prep
3 Sets, Building to Working Loads
5 Bench Press
5 Bent Over Barbell Rows
Strength (2 Rounds for weight)
10:00 EMOM
Minute 1: 8 Bench Press
Minute 2: 8 Bent Over Barbell Row
Bench Press working at 65-70% of 1RM. Set the scapulae before each set, keep the bar path consistent, and control the descent. This is a density block, not a max effort; the load should feel challenging but allow for unbroken sets and a strong position from rep one through rep eight on both movements. Bent over barbell row is suggested at 135/95lb (61/43kg); athletes should select a load that allows for a consistent torso angle and a strong lat finish on every rep without the lower back rounding or the hips rising.
Modifications:
Level 1: Reduce bench press percentage to 60% or work to a comfortable load that allows for quality mechanics; use dual dumbbell bent over row or chest supported rows if barbell positioning is a limiting factor.
Hotel Gym / Travel: Dumbbell bench press for the pressing minute and dual dumbbell or single arm bent over row for the pulling minute, building across sets to the heaviest load that maintains quality positioning.
Primer (No Measure)
2 x
1 Partial Wall Walk + 1 Full Wall Walk (Reduce range of motion or distance to wall as the modification for the day)
6 American Kettlebell Swings at working weight
9/7 Calorie Row
Rest as needed between sets.
Use this to confirm wall walk standard, kettlebell load, and row pacing before “Mysterio” begins.
“Mysterio” (AMRAP – Rounds and Reps)
ForRounds + Reps:
12:00 AMRAP
2 Wall Walks
8 American Kettlebell Swings
12/9 Calorie Row
Kettlebell: 53/35lb (24/16kg)
Wall Walk: 10-in From Wall
Score = Rounds + Reps
Goals: 6-8 Rounds
Stimulus: Posterior Chain / Muscular Endurance
RPE: 7.5/10
Primary Objective: Consistent pacing across all rounds, holding the same round split from minute one through minute twelve.
Secondary Objective: Keep the wall walks and kettlebell swings unbroken every round, using the row as the pacing and breathing tool between efforts.
[Mysterio: Level 2, Level 1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
2 Wall Walks
8 American Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall
Level 1:
2 Wall Walks
8 Russian Kettlebell Swings
8/6 Calorie Row
Kettlebell: 35/26lb (16/12kg)
Wall Walk: 30-in From Wall
Masters 55+:
2 Wall Walks
8 Russian Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall
[Mysterio: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
2 Wall Walks
8 American Kettlebell Swings
12/9 Calorie Row
Kettlebell: 70/53lb (32/24kg)
Deficit Wall Walks: Onto 45lb (20kg) Bumper Plates
Hotel Gym / Travel:
2 Wall Walks or Inchworm + Push-Up Complex
8 American Kettlebell Swings or Dual Dumbbell Hang Muscle Snatch
:45 Bike or :45 Run
Choice on Loads
PRVN Reset (No Measure)
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
Optional Accessories (Checkmark)
For Quality:
Accumulate 100 Banded Tricep Extensions
Accumulate 100 Banded Bicep Curls