WOD – Wed, May 28
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Week of 5/26 Programming Overview
- Monday: Murph
- Tuesday: Strength: Power Cleans – WOD: Power Cleans and Rowing EMOM
- Wednesday: Strength: Back Squat- WOD: Situps, Rowing, Box Jump Overs
- Thursday: WOD: Double Unders, Power Snatch, Bar Muscle Ups
- Friday: Strength: Push Press – WOD: Wall Walks, Running, DB C&J, Burpees
- Saturday: Teams of 4 WOD Alert**** Deadlifts, Bench, Wall Balls
- Sunday: Hero WOD with Coach Connor
CrossFit East River – WOD
Back Squat (Every 2:00 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%
)
% of Back Squat
Look to complete the lift @ 20×1 Tempo
We are looking for the same wave loading volume style we hit from Front Squats on Week 1 of the cycle, and now the expectation is just by the nature of the movement loading will be heavier today.
Scaling Modifications:
Box Squats or Split Squats depending on the issue. If it’s the lower back, the split squat is best, if it’s the knees, the box squat will be the best alternative today.
“Laces Out!” (3 Rounds for time)
Every 5:00 minutes x 3 Sets
20 V-Ups
500/450m Row
20 Box Jump Overs
Box Height: 24/20in
Goal: Complete each working set in under 4:00 minutes
Stimulus: Lactate Endurance / Muscular Stamina
RPE: 9/10
Primary Objective: Complete each Row in under 2:00 minutes
Secondary Objective: Keep the V-Ups and Box Jump Overs to under 1:00 each
[Laces Out: Levels] (3 Rounds for time)
Level 2:
Every 5:00 minutes x 3 Sets
15 V-Ups
450/400m Row
15 Box Jump Overs
Box Height: 24/20in
Level 1:
Every 5:00 minutes x 3 Sets
20 Abmat Sit-Ups
450/400m Row
20 Alternating Box Step-Ups
Box Height: 24/20in
Masters 55+:
Every 5:00 minutes x 3 Sets
15 V-Ups
450/400m Row
15 Box Jump Overs or Step-Overs
Box Height: 24/20in
Competitor:
Every 5:00 minutes x 3 Sets
20 Medball Weighted GHD Sit-Ups
500/450m Row
20 Box Jump Overs
Box Height: 24/20in
Medball: 20/14lb, 9/6kg
Travel/ Hotel:
Every 5:00 minutes x 3 Sets
20 V-Ups
400m Run
20 Bench Jump Overs or Squat Jumps
Bench Height: 18in
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
Optional Accessories (Checkmark)
3 Sets: For Quality
5/5 Single Leg Bulgarian Split Squat 31×1 Tempo
:30-45 Weighted Wall Sit
:30/:30 Side Plank