WOD – Tue, Jun 17
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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
Body Heat & Mobility Flow
:30/:30 Pigeon Pose
:30/:30 Scorpion Stretch
:30 Puppy Dog Pose
General and Specific Activation Work (No Measure)
9:00 EMOM
minute 1: Cardio Choice
minute 2: 1 Wall Walk + :20 Nose to Wall Handstand Hold
minute 3: *Barbell Complex
*Barbell Complex = 6 Romanian Deadlift + 6 Tall Muscle Clean + 6 Bradford Press with Lockout
Complete with an empty barbell. Athletes do have a choice of adding light loads.
Specific Babell Prep:
w/ Empty Barbell
2 x (Low Hang Power Clean + Push Press + 3 Push Jerk with Pause in Catch)
—
w/ Loaded Barbell
3 x Power Clean + Push Press + 3 Push Jerk
*Building to Working Loads
Power Clean + Push Press + Push Jerk (5 Rounds for weight)
Every 2:00 x 5 Sets
1+1+3 @ 75%+ of 1RM Push Press
% of Push Press
Goal: Work towards 85% of 1RM Push Press on the final set of this complex.
*Do not exceed 90%
Stimulus: Speed Strength / Overhead Emphasis
Cues:
Vertical Dip and Drive with a strong finish into the overhead position. Focus on pressing through the entire foot and finishing over midline with biceps by ears and locked out elbows and extension through the hips, knees and shoulders
For the Push Jerk, focus on a strong catch in the quarter squat and flexing the belly as you punch under the bar to reinforce a neutral spine.
#TEAMPRVNTUESDAY
“PRV It, Diane” (Time)
For Time:
21-18-15
Deadlifts
15-12-9
Wall Facing Handstand Push-Ups
Barbell: 225/155lb, 102/70kg
–
Goal: 7:00–11:00
Time Cap: 12:00
Score: Time
Stimulus: Classic Couplets / Pressing Fatigue Under Load
RPE: 8/10
Primary Objective : Intelligent Management of Handstand Push-Ups
Secondary Objective: Complete Deadlifts in 2-3 sets with fast breaks on each set.
[PRV It, Diane: Levels] (Time)
Level 2:
For Time:
21-18-15
Deadlifts
15-12-9
Handstand Push-Ups
Barbell: 185/125lb, 84/57kg
Level 1:
For Time:
21-18-15
Deadlifts
15-12-9
Box Piked Handstand Push-Ups
Barbell: 60% of 1RM Deadlift
Masters 55+:
For Time:
21-18-15
Deadlifts
9-7-5
Wall Facing Strict Handstand Push-Ups to 2in Riser (Abmat)
Barbell: 155/105lb, 70/48kg
Competitor:
For Time:
21-18-15
Deadlifts
Chest to Wall Handstand Push Ups
Barbell: 255/175lbs (116/80kg)
Travel / Hotel:
For Time:
21-18-15
Dumbbell Deadlifts
15-12-9
Wall Facing Handstand Push-Ups
Dumbbells: Choice on Loads, Heavy
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)
4 Sets: For Quality
6-8 Dual Kettlebell Z-Press
12-15 Banded GHD Hip Extensions
– Max Sorenson Hold