WOD – Tue, Jul 7
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
400m Run
10 Cossack Squats
5/5 World’s Greatest Stretch
10/10 Single Leg Glute Bridge
:20 Hamstring Plank
Specific Barbell Prep
10 Back Squats @ Empty Barbell
5 Back Squats @ 40-50%
5 Back Squats @ 50-60%
Then load bar to working weights
Back Squat (Weightlifting Variable Reps & Sets)
This is part of a targeted week of increased squat volume; the priority is positional quality and consistent depth across every rep, not max effort grinding. Athletes should arrive at each set with a braced midline and a clear plan for the set. The first two sets at higher rep counts are where technique tends to drift; hold the standard on every rep.
Modifications:
Level 1: As prescribed, use 6-7 RPE as the loading guideline
Hotel Gym / Travel: Every 3:00 x 4 Sets, 10 Dual Dumbbell Front Squats
Primer (No Measure)
2 Sets at Working Loads:
10 Wall Balls
25ft (7.5m) Farmers Walking Lunges
Use this to confirm dumbbell load and wall ball target before “Weak in the Knees” begins.
“Weak in the Knees” (Time)
For Time:
400m Run
50 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 20/14lb (9/6kg), 10/9ft
Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time
Time Cap: 17:00
Goals: 14:00-17:00
Stimulus: Leg Stamina
RPE: 8.5/10
Primary Objective: Move through the lunge each round without stopping, selecting a dumbbell load in the primer that keeps the 50ft (15m) continuous or with no more than one planned break.
Secondary Objective: Attack the wall ball sets with a planned rep strategy on round one, breaking the 50 into sets of 15-15-10-10 early rather than going unbroken and falling apart heading into the second run.
[Weak in the Knees: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
For Time:
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 20/14lb (9/6kg), 10/9ft
Dumbbells: 2 x 35/25lb (16/11kg)
Level 1:
For Time:
400m Run or 500m Row
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 14/10lb (6/4kg), 9/8ft
Dumbbells: 2 x 25/15lb (11/7kg)
Masters 55+:
For Time:
400m Run or 500m Row
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 14/10lb (6/4kg), 10/9ft
Dumbbells: 2 x 30/20lb, 14/9kg
[Weak in the Knees: Competitor & Travel] (Time)
Competitor:
For Time:
400m Run
50 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 30/20lb (14/9kg), 10/9ft
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
For Time:
400m Run or 2:00 Machine Cardio
50 Dumbbell Goblet Squats
18 Farmers Walking Lunges
400m Run or 2:00 Machine Cardio
40 Dumbbell Goblet Squats
18 Farmers Walking Lunges
400m Run or 2:00 Machine Cardio
30 Dumbbell Goblet Squats
18 Farmers Walking Lunges
Dumbbell(s): 2 x 35/25lb (16/11kg) or heaviest available
PRVN Reset (No Measure)
For Completion:
12:00 EMOM
Minute 1 – 8/8 Banded Shoulder Internal Rotations
Minute 2 – :30 Puppy dog Pose
Minute 3 – 8/8 Banded Shoulder External Rotations
Minute 4 – :30/:30 Foam Roll Lats / Posterior Delt
Optional Accessories (Checkmark)
For Quality:
4 Sets:
50/50ft (15/15m) Crossover Lateral Sled Drag
:30/:30 Single Leg Foot Elevated Glute Bridge Hold
:30/:30 Side Plank