WOD – Sun, Sep 14
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CrossFit East River – WOD
Warm-Up (Checkmark)
Mobility Prep and Activation
10/10 Line Hops
:30/:30 Banded Lat Stretch
:30 PVC Pass throughs
:30 PVC Elbow Touches
:30 Seated 90/90 Hip Rotations
—
General Movement Prep
2 Sets: For Quality
15 Double Unders or 30 Single Unders
6 Bradford Press with Lockout
:20 Behind the Neck Elbow Punches
6 Back Squats
6 Front Squats
:15 Wall Facing Handstand Hold
Gymnastics Strength (10 Rounds for reps)
10:00 EMOM
Minute 1: 8-10 Strict Handstand Push-Ups
Minute 2: 8-10 Strict Toes to Ring
Modifications and/or Substitutions:
For Strict Handstand Push-Ups: Modify to Box Pike HSPU, Seated Dumbbell Press, or Axel Bar Z-Press
For Strict Toes to Ring: Modify to Strict Knees to Chest, Hanging Knee Raises, or Weighted Hollow Rocks
Level 1 / Beginner Athletes:
10:00 EMOM
Minute 1: 5–7 Box Pike HSPU or Dumbbell Press
Minute 2: 5–7 Hanging Knee Raises
Specific Prep (Checkmark)
15 Double Unders or 30 Single Unders
2-4 Box Pike Strict HSPU
3-4 Strict Knees to Chest on Rings
5 Thrusters (Empty Barbell)
Before the Workout
Over the course of 2 sets build to working loads on the Thruster
“The Very Hungry Barbell” (Time)
For Time:
10-20-30-40-50-40-30-20-10
Double Unders
1-2-3-4-5-4-3-2-1
Thrusters
Barbell 135/95lb, (61/43kg)
Time Domain: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling / Leg Stamina
RPE: 8/10
Primary Objective: Look to keep unbroken movements throughout.
Secondary Objective: Quick transitions and a steady overall pace for the day.
[The Very Hungry Barbell: Levels] (Time)
Level 2:
For Time:
10-15-20-25-30-25-20-15-10
Double Unders
1-2-3-4-5-4-3-2-1
Thrusters
Barbell 115/75lb, 52/35kg
—
Level 1:
For Time:
10-20-30-40-50-40-30-20-10
Single Unders
1-2-3-4-5-4-3-2-1
Thrusters
Barbell 75/55lb, 34/25kg
—
Masters 55+:
For Time:
10-20-30-40-50-40-30-20-10
Double Unders
1-2-3-4-5-4-3-2-1
Thrusters
Barbell 95/65lb, 43/30kg
—
Competitor
For Time:
10-20-30-40-50-40-30-20-10
Unbroken Double Unders
1-2-3-4-5-4-3-2-1
Thrusters
Barbell 185/125lb, 84/57kg
—
Travel /Hotel:
For Time:
10-20-30-40-50-40-30-20-10
Double Unders
1-2-3-4-5-4-3-2-1
Dumbbell Thrusters
Dumbbells: 2 x 50/35lb, 22.5/15kg
Mobility (Checkmark)
PRVN Recovery Flow
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch
Optional Accessories (Checkmark)
3-4 Sets: For Quality
100ft (30m) Reverse Sled Drag
20/15 Push-Ups
200ft (60m) Farmers Carry
Choice on Loads