WOD – Fri, Aug 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
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 + Low Hang Power Clean
Rest 15 sec
Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
Clean and Jerk (Take 15:00 to Establish a 1RM Clean and Jerk)
This is the culmination of the clean and jerk cycle. The goal here is a clean, technical lift at the absolute top end of capacity, not a grind. Every attempt should look snappy and confident, with tension and quality positions from the floor through the catch. Athletes should build methodically and arrive at their top attempts with one or two lifts left in the tank, not chasing a number that requires a compromised position to hit. If the lift does not look like something worth counting, the load is too heavy. Keep attempts crisp, keep the bar moving efficiently, and trust the work that has been put in over this cycle.
Modifications:
Level 1: Every 3:00 x 5 Sets: 3 Hang Power Cleans + Split Jerk, working on building form and capacity here rather than chasing loads.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 5/5 Single Arm Dumbbell Hang Clean and Split Jerks. This is good practice to work on development of precision and odd movement patterns keeping the movement of the foot and arm pressing overhead in a contralateral position.
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Goals: 5:00-10:00
Stimulus: Barbell Conditioning / Grip and Forearm Pump
RPE: 9.5/10
Primary Objective: Complete each round in under 2:00, staying connected to the bar through every transition.
Secondary Objective: Maintain unbroken push jerks every round; breaking here creates the largest loss of time in the workout.
[DT: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 115/75lb, 52.5/34kg
Level 1:
For Time
5 Rounds:
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
Barbell: 75/55lb, 34/25kg
Masters 55+:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 95/65lb, 43/30kg
[DT: Competitor & Travel] (Time)
Competitor:
Goal: Sub 6:00 or bust
Hotel Gym / Travel:
For Time
5 Rounds:
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
6 Dual Dumbbell Push Jerks
Dumbbells: Challenging load, consistent across all five rounds
PRVN Reset
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft Duck Walk , Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
:30 Ring Side Plank Right
:30 Ring Side Plank Left
1:00 Plank on Elbows, Add Load if Able
-rest 1:00 between sets-
Set the ring 2-3 inches off the ground.