WOD – Mon, Sep 29
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CrossFit East River – WOD
Warm-up Flow (Checkmark)
General Warm-Up:
2-3 Sets:
1:30 Bike (:45 Easy, :30 Moderate, :15 Hard)
8/8 Single Leg Barbell Romanian Deadlifts
:10/:10 Single Leg RDL Iso Hold
10 Supine Grip Barbell Bent Over Row with 1-2 sec Pause at Chest
10 Alternating Scorpions
8 Hollow Ups
8 Arch Ups
10 Alternating V-Ups
Specific Warm-Up:
8 Deadlifts @ 40-50%
5 Deadlifts @ 50-55%
3 Deadlifts @ 55-65%
3 Deadlifts @ 65-70%
–
Then Load to Working Weights on the Bar
–
Workout Primer after Deadlifts
8 Bar Kip Swings
4 Kipping Knees to Chest
8 Ring Rows
4 Kipping Toes to Target Building Height
4 Jumping Pull-Ups (Controlled Eccentric) *Activation
–
3-4 Toes to Bar
8/6 Calorie Bike
3-4 Strict Pull-Ups
Deadlift (Every 2:30 x 4 Sets
5 Deadlifts @ 70%)
Movement Adjustments (If Needed)
– Hex Bar Deadlift: More upright torso, change of torso angle
– Sumo Deadlift: Change of torso angle, more glute and hamstring, less low back
– Block Deadlift: Adjusting to shorter range of motion
– Barbell Hip Thrust: Hits glutes and hamstrings with no lower back
Level 1: 4 Sets x 5 Reps @ 6 RPE, Focusing on 2121 Tempo
“Gravity’s Grip” (3 Rounds for reps)
3 Sets
3:00 AMRAP
:30 Max Toes to Bar
30/22 Calorie Echo
-Max Strict Pull-Ups
Rest 2:00 b/t sets
Score: Total Combined Reps of Toes to Bar + Strict Pull-Ups
Goal: 60+ total reps (across all 3 sets) (i.e. 10-15 Toes to Bar + 8-15 Strict Pull-Ups)
Stimulus: Midline, Pulling Stamina, Aerobic Capacity
RPE: 8.5/10
Primary Objective: Accumulate 10+ reps in each gymnastics segment, particularly during the final pull-up window.
Secondary Objective: Complete the Echo Bike in under 1:45 to allow sufficient time for strict pull-up work.
[Gravity’s Grip: Levels] (3 Rounds for reps)
Level 2:
3 Sets
3:00 AMRAP
:30 Max Alt Toes to Bar
25/18 Calorie Echo
-Max Strict Pull-Ups
Rest 2:00 b/t sets
—
Level 1:
3 Sets
3:00 AMRAP
:30 Max Kipping Knee Raises
20/14 Calorie Echo
-Max Banded Strict Pull-Ups
Rest 2:00 b/t sets
—
Masters 55+:
3 Sets
3:00 AMRAP
:30 Max Toes to Bar
25/18 Calorie Echo
-Max Strict Pull-Ups
Rest 2:00 b/t sets
—
Comp:
3 Sets
3:00 AMRAP
:30 Max Toes to Bar
30/22 Calorie Echo
-Max *Bar Muscle-Ups
Rest 2:00 b/t sets
*Adjust to Ring Muscle-Ups here today if you plan on doing the main class on Thursday
—
Travel:
3 Sets
3:00 AMRAP
:30 Max Toes to Bar
12 Shuttle Runs
-Max Strict Pull-Ups
Rest 2:00 b/t sets
Score = Toes to Bar + Max Strict Pull-Ups
Mobility (Checkmark)
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)
3 Sets: For Quality
20 GHD Hip Extensions
:40 Sorenson Hold
10/10 Three-Point Dumbbell Row