WOD – Fri, Sep 26
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Mobility Prep and Activation
200m Run
:30/:30 Quadruped Thoracic Rotations
:30 Alternating Scorpions
:30 Alternating Iron Cross Stretch
–
General Movement Prep
2 Sets: For Quality
20 Bear Plank Shoulder Taps
15 Air Squats
12 Alternating Reverse Lunges
1 Wall Walk + :10 Nose to Wall Handstand Hold
–
Specific Bench Press
5 Empty Barbell Bench Press
5 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
–
Then put working weights on the bar
Bench Press (Weightlifting Variable Reps & Sets)
Modifications and/or Substitutions:
Can adjust to close grip bench press for those with shoulder impingement, or move to Dumbbell Bench Press or Floor Press.
Level 1 / Beginner Athletes:
Adjust the rep range to 8-6-6-8 at more moderate loads to develop movement patterns and keep the weights lighter.
“Chasin’ That Neon Rainbow” (Time)
3 Rounds for Time
25/20 Push-Ups
25 Wall Balls
Wall Balls: 20/14lb, 9/6kg, 10/9ft
Time Domain: 4:00-7:00
Time Cap: 10:00
Stimulus: Sprint Conditioning / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete each round in under 2:30
Secondary Objective: Keep big sets on Wall Balls
[Chasin’ That Neon Rainbow: Levels] (Time)
Level 2:
3 Rounds for Time
20/15 Push-Ups
20 Wall Balls
Wall Balls: 20/14lb, 9/6kg, 10/9ft
–
Level 1:
3 Rounds for Time
20/15 Elevated Push-Ups
20 Wall Balls
Wall Balls: 14/10lb, 6/4kg,
10/9ft
–
Masters 55+:
3 Rounds for Time
20/15 Push-Ups
20 Wall Balls
Wall Balls: 14/10lb, 6/4kg, 10/9ft
—
Competitor:
3 Rounds for Time
30/25 Push-Ups
25 Wall Balls
Wall Balls: 30/20lb, 9/6kg, 10/9ft
—
Hotel / Travel:
3 Rounds for Time
25/20 Push-Ups
25 Goblet Squats
Dumbbell: 50/35lb, 22.5/15kg
Mobility (Checkmark)
PRVN Mobility #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
4 Sets: For Quality
10 Ring Tricep Extensions
10 Goblet Cossack Squats