WOD – Sat, May 3
Announcements
Key Focus Points for the Week:
Strength + Olympic Lifting Progressions:
- Clean Complex (Monday): Power and Speed Development, Refining and Honing in Positions
- Strength Superset (Tuesday): Bench Press @ Moderate Loads and Carries to build the upper body strength while allowing optimal recovery.
- Strength Superset (Thursday): Deadlift and Strict Press Primer session for next week’s tests.
- Overhead Squat (Friday): Challenging positional strength and stability over max loading.
- 3RM Power Snatch (Sunday): Fun test for a Sunday session where we can dial in positions and have a great finish to the week.
Conditioning Themes:
- Upper Body Density (Tuesday): Short challenging workout centered around upper body muscular endurance.
- Murph Prep (Wednesday):
- Short Rest Interval Style Triplet (Friday): Complementary movements and Grip Fatigue will be the focus of the day.
- Saturday: Long Partner Chipper Today with a fun mix of Running, Wall Balls, Machines and Rope Climbs.
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CrossFit East River – WOD
“You Go, Glen Coco!” (Time)
For Time: with a Partner
6/4 Rope Climbs
50/40 Calorie Row
50 Wall Balls
1000m Run
50 Wall Balls
50/40 Calorie *Bike
50 Wall Balls
6/4 Rope Climbs
*Bike Erg 50/40 Cals, Assault Bike 45/35 Cals, Echo Bike 42/30 Cals
Wall Ball: 20/14lb, 10/9ft Target
—
Time Cap: 28min
Primary Objective: Complete each station besides the run in under 2:45
Secondary Objective: Keep the back half of this workout to the same time domain as the front half. Really focus on efficiency on Wall Balls as those will creep up.
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8/10
[You Go, Glen Coco!: Levels] (Time)
Level 2:
For Time:
5/3 Rope Climbs
50/40 Calorie Row
40 Wall Balls
1000m Run
40 Wall Balls
50/40 Calorie *Bike
40 Wall Balls
5/3 Rope Climbs
*Bike Erg 50/40 Cals, Assault Bike 45/35 Cals, Echo Bike 42/30 Cals
Wall Ball: 20/14lb, 10/9ft Target
—
Level 1:
For Time:
5 Pull to Stands
50/40 Calorie Row
40 Wall Balls
800m Run
40 Wall Balls
50/40 Calorie *Bike
40 Wall Balls
5 Pull to Stands
*Bike Erg 50/40 Cals, Assault Bike 45/35 Cals, Echo Bike 42/30 Cals
Wall Ball: 14/10lb, 10/9ft target
—
Masters 55+:
For Time:
5/3 Rope Climbs
50/40 Calorie Row
40 Wall Balls
800m Run
40 Wall Balls
50/40 Calorie *Bike
40 Wall Balls
5/3 Rope Climbs
*Bike Erg 50/40 Cals, Assault Bike 45/35 Cals, Echo Bike 42/30 Cals
Wall Ball: 14/10lb, 10/9ft target
—
Competitor:
Complete Solo!
Big Challenge today
—
Travel /Hotel Gym : Solo
For Time:
20/15 Strict Pull-Ups
600m Run
50 Air Squats
600m Run
50 Air Squats
600m Run
50 Air Squats
20/15 Strict Pull-Ups
Mobility
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories
4 Sets: For Quality
5/5 Bulgarian Split Squat 31×1 Tempo
10-12 Barbell Bent Over Row @ moderate load (unbroken)