WOD – Mon, May 5
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Week of 5/5 WOD Overview
- Monday: Back Squat – Rowing, Burpees, Pullup Chipper WOD
- Tuesday: Power Clean & Jerk – Open WOD 13.4
- Wednesday: Running, Rope Climbs, Double Unders
- Thursday: Strict Press – Wall Walks, Thrusters, BBJO
- Friday: Deadlift – Situps, Deadlifts, Pullups
- Saturday: Hero WOD “Dom”
CrossFit East River – WOD
Back Squat (Take 15:00 minutes to Establish
1RM Back Squat
)
The focus here will be setting up for a great attempt at 102-105% of your previous 1RM Back Squat
Suggested Loading:
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
1 Rep @ 80%+
– Resting 60-90 seconds b/t these sets –
1 Rep @ 86%
1 Rep @ 92%
1 Rep @ 97%
1 Rep @ 102-105%
Rest 3:00 b/t single at or above 90%
Back in Black (Time)
For Time
500m Row
25 Burpees
50 Pull-Ups
25 Burpees
500m Row
Coaching Notes, Strategy, and Goals
Time Domain: 9-12min
Time Cap: 15min
Primary Objective: Complete the burpees in sub 2 minutes and the pull-ups in sub 3 min
Secondary Objective: Complete the workout in under 12min
Stimulus: Chipper Conditioning and Aerobic Capacity
RPE: 9/10
Workout Strategy and Movement Breakdown:
This is a pyramid-style workout with two big efforts on the rower bookending burpee and pull-up volume. Your pacing must be smart early — aggressive but controlled — to avoid redlining before the second round of burpees. Expect this to feel like a gut-check around the second set of burpees and into the final row.
[Back in Black: Levels] (Time)
Level 2:
For Time
500m Row
20 Burpees
30 Pull-Ups
20 Burpees
500m Row
Level 1:
For Time
400m Row
20 Burpees
30 Banded Strict Pull-Ups
20 Burpees
400m Row
Masters 55+:
For Time
500m Row
20 Burpees
30 Pull-Ups
20 Burpees
500m Row
Competitor:
For Time
500m Row
25 Burpees to Target
50 Chest to Bar Pull-Ups
25 Burpees to Target
500m Row
Big Class Option:
2 Sets: For Max Reps
2:00 Max Calorie Row
2:00 Max Burpees
2:00 Max Pull-Ups
Start athletes on different stations and rotate each on the 2:00 mark
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Optional Accessories
3 Sets: For Quality
10 Dual Kettlebell Front Rack Step-Ups (20in Box)
20 Kettlebell Gorilla Rows
10 Reverse Nordic Curls