WOD – Tue, Jul 29

July 29, 2025Uncategorized

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Week of 7/28 Programming Overview

Monday: WOD: Nate (Muscle Ups, HSPU, KBS)
Tuesday: Strength: Clean and Jerk – WOD: Rowing, DB Squat Cleans, Situps, Burpees
Wednesday: WOD: Wall Walks, Running, Rowing, Wall Balls
Thursday: Strength: Snatch – WOD: DU, Power Snatches
Friday: Strength: Back Squat – WOD: Thrusters, TTB
Saturday: Burpee Pullups, DB Bench, Running
Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Clean and Jerk (Every 2:00 x 7 Sets
Power Clean
Rest 10 seconds
Squat Clean and Split Jerk

Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day)

Focus: Power off the floor. Consistent set-up and staying over the bar as we past the knees. Focus on a close bar path and fast turnover into the Front Rack position.

Modifications:

Level 1: 3 Hang Power Cleans + 2 Split Jerks each set building to around 7-8 RPE.

Front Rack Mobility Issues, adjust to Dumbbell Power Clean + Push Jerk

“The Derivative” (3 Rounds for reps)

3 Sets:

:45 Second On / :15 Second Off

Station 1: Calorie Bike/Row/Ski

Station 2: Dual Dumbbell Squat Cleans

Station 3: Abmat Sit-Ups

Station 4: Line Facing Burpees

Dumbbell Loads: 50/35lb, 22.5/15kg

“The rate of change is the real test.”
Stimulus: Threshold Conditioning / Mixed-Modal Interference

RPE: 8.5/10

Primary Objective: Maintain consistent pacing across all 3 rounds without drop-off

Secondary Objective: Prioritize positional control on the dumbbell squat cleans and abmat sit-ups

[The Derivative: Levels] (3 Rounds for reps)

Level 2:

Dumbbell Loads: 35/25lb, 15/12kg

Level 1:

Dumbbell Loads: 25/15lb, 12/7kg

Masters 55+:

Dumbbell Loads: 30/20lb, 14/9kg

Competitor:

3 Sets:

:45 Second On / :15 Second Off

Station 1: Calorie Bike/Row/Ski

Station 2: Dual Dumbbell Squat Cleans

Station 3: GHD Sit-Ups

Station 4: Lateral Burpees over Dumbbells

Dumbbell Loads: 50/35lb, 22.5/15kg

Travel / Hotel:

3 Sets:

:45 Second On / :15 Second Off

Station 1: Any Cardio

Station 2: Dual Dumbbell Squat Cleans

Station 3: Abmat Sit-Ups

Station 4: Lateral Burpees over Dumbbells

Dumbbell Loads: 50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

4 Sets for Quality

8-10 Reverse Nordic Curls

:18/:18 Side Star Plank

100ft (30m) Sled Push, For Load