WOD – Sun, Jun 22
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🆕 Bring a Friend for Free – Saturdays at 9AM!
We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link
Got more than one guest in mind? Just give Meg or Connor a heads-up!
CrossFit East River – WOD
General Prep
2 Sets, For Quality
1:00 Cardio Choice
6/6 Half Kneeling Kettlebell Windmill
10 Scapular Push-Ups + 10 Plank Shoulder Taps
6/6 Single Arm Rotational Ring Rows
10 Ring V-Outs
Specific Barbell Prep
3 Sets, building to working loads
1 Pause Bench + 3 Bench Press
Bench Press (Pause Bench Press + Bench Press
Every 2:30 x 5 Sets
Set 1: 1+4 @ 70%
Set 2: 1+4 @ 70%
Set 3: 1+3 @ 75%
Set 4: 1+3 @ 75%
Set 5: 1+2 @ 80%
Pause :01 on the Pause Bench Press
5 Medball Chest Pass After Each Set of Bench)
% of 1RM Bench Press
Stimulus: Absolute Strength and Control
Cues:
On the Pause Bench Press, focus to pause with tension and then have speed off the chest.
For all Bench Press, think about pulling the bar apart and down before engaging your back and glutes to press on each rep.
Modifications:
Look to substitute floor press or dumbbell press as the primary alternative today.
“The Way You Move” (Time)
For Time:
Buy-In: 100 Double Unders
—
3 Rounds
20 Renegade Rows
25/20 Dumbbell Deficit Push-Ups
—
Cash-Out: 100 Double Unders
Dumbbells: 50/35lb, 22.5/15kg
—
Goal: 9:00–13:00
Time Cap: 15:00
Stimulus: Upper Body Stamina / Midline Integrity Under Volume
RPE: 8/10
Primary Objective : Stay efficient on push-up volume while maintaining quality big sets on the renegade rows
Secondary Objective : Complete double unders with minimal breaks to preserve total time. Look to go 50-50 or 25-25-25-25.
[The Way You Move: Levels] (Time)
Level 2:
For Time:
Buy-In: 50 Double Unders
—
3 Rounds
20 Renegade Rows
25/20 Push-Ups
—
Cash-Out: 50 Double Unders
Dumbbells: 35/25lb, 15/12kg
Level 1:
For Time:
Buy-In: 150 Single Unders
—
3 Rounds
20 Renegade Rows
20/15 Elevated Push-Ups
—
Cash-Out: 150 Single Unders
Dumbbells: 25/15lb, 12/7kg
Masters 55+:
For Time:
Buy-In: 50 Double Unders
—
3 Rounds
20 Renegade Rows
25/20 Push-Ups
—
Cash-Out: 50 Double Unders
Dumbbells: 30/20lb, 14/9kg
Competitor:
Day off or as prescribed
Travel / Hotel:
As prescribed
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 (Checkmark)
10:00 AMRAP
50ft (15m) Dual Kettlebell Overhead Carry
100ft (30m) Dual Kettlebell Front Rack Carry
150ft (45m) Farmers Carry
Load: Choice on load, done as an unbroken set from the overhead to the front rack to the farmers carry.