WOD – Wed, Oct 1
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CrossFit East River – WOD
Warm-up Flow (Checkmark)
General Warm-Up
8-12 EMOM, 2-3 sets
Minute 1: Cardio Choice
Minute 2: 10 Russian Kettlebell Swing + 10 Goblet Squats
Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in
Minute 4: Mobilization Exercise
Round 1: :20/:20 Second Pigeon Stretch
Round 2: :20/:20 World’s Greatest Stretch
Round 3: :60 Thoracic Squat Rotations
Specific Warm-Up:
5 Back Squats @ 50-55%
5 Back Squats@ 55-65%
3 Back Squats @ 65-70%
3 Back Squats @ 70-75%
–
Then Load to Working Weights on the Bar
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Workout Primer after Back Squat
Adjust to working loads for Back Rack Reverse Lunges
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4 Back Rack Lunges
100ft (30m) Farmers Carry
6/4 Calorie Row
6-8 Wall Balls
Back Squat (Every 2:00 x 6 Sets
2 Back Squats @ 80% of 1RM
)
Movement Adjustments (If Needed)
– Box Squat: For Knee Pain While Keeping Loading
– Split Squat: Adjust for disc issues, or lower back discomfort
– Barbell Hit thrust: Works Glute and Hamstrings while taking strain off knees and back
Level 1: 6 Sets x 4 Reps @ 6 RPE, Focusing on 2121 Tempo
“Load and Launch” (AMRAP – Rounds)
12:00 EMOM
minute 1: 12 Back Rack Reverse Lunges
minute 2: 200ft (60m) Farmers Carry
minute 3: 15/12 Calorie Row
minute 4: 20 Wall Balls
Barbell: 135/95lb, 61/43kg
Farmers Carry: KB’s 2x (53/35lb, 24/16kg), or DB’s 2 x (50/35lb, 22.5/15kg)
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score: Completion of prescribed work each minute
Goal: Keep all stations under 45 seconds
Stimulus: Leg Stamina / Midline Endurance
RPE: 7–8/10
Primary Objective: Hold consistent output and quality positions across all 12 minutes.
Secondary Objective: Maintain unbroken sets on lunges and wall balls while staying smooth on the rower and farmers carry.
[Load and Launch: Levels] (AMRAP – Rounds and Reps)
Level 2:
12:00 EMOM
minute 1: 12 Back Rack Reverse Lunges
minute 2: 200ft (60m) Farmers Carry
minute 3: 12/9 Calorie Row
minute 4: 15 Wall Balls
Barbell: 95/65lb, 43/30kg
Farmers Carry: KB’s 2x (35/25lb, 16/12kg), or DB’s 2 x (35/25lb, 15/12kg)
Wall Ball: 20/14lb, 9/6kg, 10/9ft
–
Level 1:
12:00 EMOM
minute 1: 12 Back Rack Reverse Lunges
minute 2: 200ft (60m) Farmers Carry
minute 3: 10/8 Calorie Row
minute 4: 12 Wall Balls
Barbell: 45/35lb, 20/15kg
Farmers Carry: KB’s 2x (25/15lb, 12/7kg), or DB’s 2 x (25/15lb, 12/7kg)
Wall Ball: 14/10lb, 6/4kg, 10/9ft
–
Masters 55+:
12:00 EMOM
minute 1: 12 Back Rack Reverse Lunges
minute 2: 200ft (60m) Farmers Carry
minute 3: 12/9 Calorie Row
minute 4: 15 Wall Balls
Barbell: 75/55lb, 34/25kg
Farmers Carry: KB’s 2x (35/25lb, 16/12kg), or DB’s 2 x (35/25lb, 15/12kg)
Wall Ball: 20/14lb, 9/6kg, 10/9ft
–
Competitor:
12:00 EMOM
minute 1: 12 Back Rack Reverse Lunges
minute 2: 200ft (60m) Farmers Carry
minute 3: 15/12 Calorie Row
minute 4: 20 Wall Balls
Barbell: 185/125lb, 84/57kg
Farmers Carry: KB’s 2x (70/53lb, 32/24kg), or DB’s 2 x (70/50lb, 32/22.5kg)
Wall Ball: 30/20lb, 9/6kg
–
Travel:
12:00 EMOM
minute 1: 12 Dumbbell Front Rack Reverse Lunges
minute 2: 200ft (60m) Farmers Carry
minute 3: :45 Machine
minute 4: 30 Air Squats
Dumbbell Front Rack Lunges: 2 x (50/35lb, 22.5/15kg)
Farmers Carry: KB’s 2x (53/35lb, 24/16kg), or DB’s 2 x (50/35lb, 22.5/15kg)
Mobility (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00/:100 Scorpion Stretch
1:00 Child’s Pose
Optional Accessories (Checkmark)
3-4 Sets: For Quality
:15/:15 Copenhagen Plank
:15/:15 Star Plank
:45 Sandbag Bear Hug Hold