WOD – Mon, Aug 18
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Week of 8/18 Programming Overview
- Monday: Strength: Pullups – WOD: Bike/Ski, Devil’s Press, Cal Row, Burpees
- Tuesday: Strength: Back Squats and Power Cleans/Push Jerks
- Wednesday: WOD: Running, TTB, Rope Climbs
- Thursday: Strength: Snatch – WOD: HSPU, Power Snatch, Double Unders
- Friday: WOD: Wall Balls, PVC Hops, Bench Press
- Saturday: Partner WOD: Rowing, Deadlift, Wall Walks, BMU
- Sunday: Hero WOD
CrossFit East River – WOD
Gymnastics Strict Strength Development (5 Rounds for reps)
Every 3:00 x 5 Sets
– Unbroken Set of Strict Pull-Ups @ 50% of Unbroken Set
+
8-10 Ring Rows @ challenging unbroken position
Adjustments:
– Banded Strict Pull-Ups or Toenail Spot Strict Pull-Ups
Notes:
The goal here is to build volume pulling strength for the strict pull-ups as we work towards setting a new max set of strict pull-ups. Focus on full range of motion and good quality tempo here.
“Into the Fire” (4 Rounds for time)
Every 3:00 x 4 Sets, Alternating Stations
Station 1:
15/11 Calorie Bike/Ski
10 Devil’s Press
Station 2:
15/12 Calorie Row
15 Line-Facing Burpees
Dumbbells: (2 x 35/25lb, 15/12kg)
Goal: Finish each station in 1:45–2:30
Score: Average Interval Time
RPE: 8.5/10
Stimulus: High Aerobic Capacity and Muscular Endurance
Primary Objective : Complete each interval with consistent effort while keeping rest periods intact.
Secondary Objective: Hold negative splits or maintain within 5 seconds across all intervals per station.
[Into the Fire: Levels] (4 Rounds for time)
Level 2:
Station 1: 12/9 Calorie Bike/Ski + 10 DB Devil’s Press (2 x 25/15lb)
Station 2: 12/9 Calorie Row + 12 Line-Facing Burpees
Level 1:
Station 1: 10/7 Calorie Bike/Ski + 10 Single DB Devil’s Press (35/20lb)
Station 2: 10/7 Calorie Row + 10 Burpees Over Line (Step-Back Allowed)
Masters 55+:
Station 1: 12/9 Calorie Bike/Ski + 8 Devil’s Press (2 x 25/15lb)
Station 2: 12/9 Calorie Row + 12 Line-Facing Burpees
Competitor:
50/35lb, 22.5/15kg
Travel / Hotel:
Station 1: 15 Dumbbell Squat Snatch (Alt. Arm) + 10 Burpees
Station 2: 200m Run + 15 Burpees
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 Fold
Optional Accessories (Checkmark)
3 Sets: For Quality
10-12 Dual Dumbbell Prone Rows
10-12 Dual Dumbbell Zottman Curls
15 Wall Tibialis Raises