WOD – Thu, Aug 28
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CrossFit East River – WOD
Warm-Up (Checkmark)
Mobility Prep and Activation
:30/:30 World’s Greatest Stretch
5/5 Open Book Thoracic Rotations
:30 Alternating Scorpions
:20 Wrist Circles (each direction)
General Movement Prep
2 Sets: For Quality
6/6 Half-Kneeling Windmills (light KB or DB or bodyweight)
6/6 Single-Arm Overhead Lunges
6 Box Jumps
Specific Turkish Get-Up Prep and Build
Bodyweight Turkish Get-Up (1 per side) focusing on smooth transitions
Light DB or KB: 1 per side, pausing at each position
Get to Working Load
Turkish Get Up (Every 90 seconds x 6 Sets
1/1 Turkish Get-Up
Score = Average Load Across
)
Primary Objective: Perfect form and hitting all positions without rushing
Secondary Objective: Maximum Total Average Load
Stimulus: Unilateral Full Body Strength
Movement Modifications:
-Single Arm Kettlebell Overhead Tall Kneeling to Standing
– Single Arm Kettlebell Front Rack Tall Kneeling to Standing
– Turkish Sit-Ups
“Forest Sprint” (Time)
For Time
20-16-12-8-4-2
Alternating Dumbbell Snatch
Box Jump Overs
Dumbbell: 50/35lb, 22.5/15lb
Box Height: 24/20in
Score: Time
Goal: 7:00-11:00
Time Cap: 12:00
Stimulus: Short, high-intensity power test emphasizing hip extension, quick turnover, and agility.
RPE: 9/10
Primary Objective: Unbroken snatches, fast and steady box jump overs
Secondary Objective: Minimize transition time between movements.
[Forest Sprint: Levels] (Time)
Level 2:
DB 35/25lb, 15/12kg
Box Height 24/20in
Level 1:
DB 25/15lb
Box Step-Overs 24/20in
Masters 55+:
DB 30/20lb, 14/9kg
Box Height 24/20in (Step-Overs Allowed)
Competitor:
Dumbbell: 70/50lb, 32/22.5kg
Box Height: 24/20in
Travel:
Sub Bench Jump Overs
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 Accessories (Checkmark)
3 Sets: For Quality
:30 Barbell Z-Press (Empty Barbell)
:15 sec Rest
:30 Banded Face Pulls
:15 sec Rest
:30 Ring Plank Circles
:15 Rest