WOD – Wed, May 14
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Week of 5/12 Programming Overview
- Monday: WOD is Pullups, Pushups, Air Squats, Running (Murph Prep)
- Tuesday: Strength is Deadlifts – WOD is Rowing, KBS, Situps
- Wednesday: Strength is Jerks – WOD is DU, Shoulder to OH, Burpees
- Thursday: Strength is Front Squats – WOD is Lunges, TTB, Rowing (or bike)
- Friday: Strength is Power Snatch – WOD is HSPU, DB Snatch, Box Jump Overs
- Saturday: Partner WOD Alert**** Running, Wallballs, Muscle Ups
- Sunday: Hero WOD with Coach Connie (TBD)
CrossFit East River – WOD
Push Jerk + Split Jerk (10 Rounds for weight)
10:00 EMOM
1+1 @ 65%+
Level 1:
3 Push Jerks @ moderate loads across
Travel/ Hotel:
10:00 EMOM
3-5 Dual Dumbbell Push Press
% of 1RM Push Jerk
We are looking to reinforce form and mechanics in the Jerk today with the focus on the Push Jerk into the Split Jerk. For both we want to emphasize the dip and drive phase, staying vertically through the lift and then dropping into a firm position in the catch with straight arms and a solid lockout.
Scaling Modifications:
Hex Bar Deadlift
Sumo Deadlift
Block Deadlifts
“Hypnotize” (5 Rounds for reps)
For Reps:
5 Sets:
1:30 AMRAP
50 Double Unders
10 Shoulder to Overhead
-Max Lateral Burpees over the Bar
Rest 45 seconds b/t sets
Barbell: 135/95lb, 61/43kg
–
Goal: 8+ Reps / Set
Stimulus : Upper Body Density /Hip Extension Bias
RPE: 8/10
Primary Objective : Complete the Double Unders and Shoulder to Overhead in under 1:10
Secondary Objective: Unbroken Movements across
[Hypnotize: Levels] (5 Rounds for reps)
Level 2:
For Reps:
5 Sets:
1:30 AMRAP
35 Double Unders
10 Shoulder to Overhead
-Max Lateral Burpees over the Bar
Rest 45 seconds b/t sets
Barbell: 115/75lb, 52/34kg
Level 1:
For Reps:
5 Sets:
1:30 AMRAP
70 Single Unders
10 Shoulder to Overhead
-Max Lateral Burpees over the Bar
Rest 45 seconds b/t sets
Barbell: 75/55lb, 34/25kg
Masters 55+:
For Reps:
5 Sets:
1:30 AMRAP
35 Double Unders
10 Shoulder to Overhead
-Max Lateral Burpees over the Bar
Rest 45 seconds b/t sets
Barbell: 95/65lb, 43/30kg
Competitor:
For Reps:
5 Sets:
1:30 AMRAP
50 Double Unders
10 Shoulder to Overhead
-Max Lateral Burpees over the Bar
Rest 45 seconds b/t sets
Barbell: 155/105lb, 70/48kg
Travel/ Hotel:
For Reps:
5 Sets:
1:30 AMRAP
50 Double Unders
12 Dual Dumbbell Shoulder to Overhead
-Max Lateral Burpees over the Dumbbells
Rest 45 seconds b/t sets
Barbell: 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
3 Sets: For Quality
7/7 Single Arm Kettlebell Z-Press
14 Tall Kneeling Banded Lat Pull Downs
:30 Weighted Wall Sit