WOD – Fri, Aug 15
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!
CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30 Extended Plank Reverse Bridge
:30/:30 Single Leg Glute Bridge Hold
–
General Movement Prep
3 Sets: For Quality
8/8 Single Leg Romaning Deadlift
12 Alternating Single Arm Kettlebell Swings
6 Inchworm Push-Ups
:12 Ring Support Hold
–
Specific Squat Prep and Build
5 Deadlifts with light loads off the floor
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
Deadlift (Every 2:30 minutes x 4 Sets
Set 1: 3 Reps @ 65%
Set 2: 3 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: 5 Reps @ 70%
% of 1RM Deadlift
)
Level 1:
Every 2:30 x 4 Sets
5-7 Reps @ 7 RPE across
Modifications:
– Adjust to a Sumo Deadlift or Hex Bar Deadlift to keep a similar range of motion and loading patterns while adjusting for athletes with chronic lower back pain.
– Adjust Block Deadlift for Range of Motion issues (tight hamstrings / inability to brace from the floor)
– Adjust to a Single Leg Romanian Deadlift for 6 Reps / Side for those dealing with SI joint dysfunction or Sciatica to work on bracing / anti-rotation stability and rehab
“Uncut Grind” (3 Rounds for time)
Every 5:00 x 3 Sets
2 Rounds
15 American Kettlebell Swings
12 Renegade Rows
9/7 Strict Ring Dip
Dumbbells: 50/35lb, 22.5/15kg
Kettlebell: 53/35lb, 24/16kg
Time Domain: 3:00-3:30 / Set
Primary Objective: Keep the American Kettlebell Swings and Renegade Rows to unbroken.
Secondary Objective: Manage the Ring Dips in clean quick sets with the goal of keeping the breaks minimal throughout all sets.
Stimulus: Upper Body Density / Posterior Chain
RPE: 7/10
Hit this workout as an upper body density workout with the focus on consistent sets across. Don’t worry about the time all that much, but hit with the intention of keeping the sets to under 4:00 to manage the rest and work done.
[Uncut Grind: Levels] (3 Rounds for time)
Level 2:
Every 5:00 x 3 Sets
2 Rounds
15 American Kettlebell Swings
12 Renegade Rows
6/4 Strict Ring Dip
Dumbbells: 35/25lb, 15/12kg
Kettlebell: 44/26lb, 20/12kg
Level 1:
Every 5:00 x 3 Sets
2 Rounds
15 Russian Kettlebell Swings
12 Renegade Rows
9/7 Ring Push-Ups
Dumbbells: 25/15lb, 12/7kg
Kettlebell: 35/18lb, 16/8kg
Masters 55+:
Every 5:00 x 3 Sets
2 Rounds
15 Russian Kettlebell Swings
12 Renegade Rows
9/7 Ring Push-Ups
Dumbbells: 35/25lb, 15/12kg
Kettlebell: 44/26lb, 20/12kg
Competitor:
Dumbbells: 70/50lb, 32/22.5kg
Kettlebell: 70/53lb, 32/24kg
Travel / Hotel:
Every 5:00 x 3 Sets
2 Rounds
15 American Kettlebell Swings
12 Renegade Rows
9/7 Strict Dips
Dumbbells: 50/35lb, 22.5/15kg
Kettlebell: 53/35lb, 24/16kg
Mobility (Checkmark)
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Optional Acccessories (Checkmark)
3 Sets: For Quality
10-12 Ring Hamstring Curls
10/10 Single Leg Barbell Hip Thrust
5 Hamstring Walkout