WOD – Tue, Jul 15
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Week of 7/14 Programming Overview
- Monday: Strength: Squat Clean – WOD: Front Squats, Pullups
- Tuesday: Strength: Split Jerks – WOD: HSPU, V-Ups, Row Bike or Ski
- Wednesday: WOD: Run, Burpees, Row, Lunges
- Thursday: WOD: Deadlifts, Bench, KBS
- Friday: Strength: Power Snatch – WOD: TTB, DU, OHS
- Saturday: LumberJack 20! (Hero WOD and Ice Baths)
- Sunday: Open Gym
CrossFit East River – WOD
Split Jerk (Every 90 seconds x 10 Sets
Sets 1-5: 2 Split Jerks* @ 75%
Sets 6-10: 1 Split Jerk @ 80-90%
On the final rep of sets 1-5 pause for 2 sec in the catch
% is Based on 1RM Split Jerk)
Focus: Technical Execution, Upright torso in the dip and drive as well as neutral spine and tight position into the Split Jerk
Cues: Finish and Punch your head through. Imagine being punched in the belly on the catch to reinforce a tight midline.
Modifications:
Level 1: Push Jerks or Split Jerks for 3 Reps @ 6-8 RPE / 10
Masters 55+: As prescribed
“Why So Serious?” (Calories)
12:00 minute EMOM
Minute 1: 8 Strict Wall Facing Handstand Push-Ups
Minute 2: 20 V-Ups
Minute 3: Max Calorie Bike/Row/Ski
Minute 4: Rest
Score: Total Calories on Bike/Row/Ski
Goal: 15–25 (M) / 10-20 (F) Calories Per Interval
Stimulus: Upper Body Gymnastics Control + Midline Capacity + Sprint Effort
RPE: 8.5/10
Primary Objective: Maintain Quality Reps on the HSPU and V-Ups
Secondary Objective: Maximize sustainable output on the bike after gymnastics demand
[Why So Serious: Levels] (Calories)
Level 2:
12:00 minute EMOM
Minute 1: 5 Strict Wall Facing Handstand Push-Ups to 1 Abmat
Minute 2: 12 V-Ups
Minute 3: -Max Calorie Machine
Minute 4: Rest
Level 1:
12:00 minute EMOM
Minute 1: 5-7 Box Pike Handstand Push-Ups
Minute 2: 16 Alternating V-Ups
Minute 3: -Max Calorie Machine
Minute 4: Rest
Masters 55+:
12:00 minute EMOM
Minute 1: 5 Strict Wall Facing Handstand Push-Ups to 1 Abmat
Minute 2: 16 V-Ups
Minute 3: -Max Calorie Machine
Minute 4: Rest
Competitor:
12:00 minute EMOM
Minute 1: 12 Strict Wall Facing Handstand Push-Ups
Minute 2: 20 GHD Sit-Ups
Minute 3: -Max Calorie Bike
Minute 4: Rest
Travel / Hotel:
12:00 minute EMOM
Minute 1: 8 Strict Wall Facing Handstand Push-Ups
Minute 2: 20 V-Ups
Minute 3: -Max Machine or Treadmill Run
Minute 4: Rest
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
10/10 Single Arm Incline Dumbbell Bench
10-12 Ring Face Pulls
50/50ft (15/15m) Single Arm Bottoms Up Kettlebell Walk