WOD – Thu, Oct 9
Announcements
Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!
CrossFit East River – WOD
Warm-Up (Checkmark)
General Warm-Up:
2:00 Cardio Choice
–
2 Sets
10 Scapular Pull-Ups
5/5 Single Arm Ring Rows
12 Deep Lunge Mountain Climbers
10 Down Dog Toe Touches
8/8 Quadruped Throacic Rotations
–
2 Sets: For Quality
8 Bradform Press with Lockout
4 No Jump Burpees
4 Jump Pull-Ups with Controlled eccentric
Specific Warm-Up:
5 Push Press @ 40-50%
5 Push Press @ 50-55%
3 Push Press @ 55-60%
–
Then load to a good starting weight at around 60% on the bar
Benchmark Testing (Checkmark)
Part A) 0:00-10:00
Push Press 3RM
10:00-12:00 Rest
Part B) 12:00 – 13:00
-Max Unbroken Strict Pull-Ups
13:00 – 15:00 Rest
Part C) 15:00 – 20:00
For Time:
50 Burpees to Bumper Plate 45lb (20kg)
*Must reach full hip extension on Weight Plate
Score:
Part A) Load
Part B) Reps
Part C) Time
Goal:
– Push Press: Find a true 3RM at 95%+ of your 1RM
– Pull-Ups: Complete 5+ unbroken strict pull-ups
– Burpees: Complete the 50 Burpees in under 4:00 .
Stimulus: Strength and stamina test combining overhead barbell pressing, strict gymnastics pulling, and fast-paced bodyweight conditioning.
RPE: 9/10
Primary Objective: Hit a technically sound 3RM push press and accumulate quality strict pull-ups.
Secondary Objective: Push aggressively on the 50 burpees to plate and complete in under 4:00 minutes
[Benchmark Testing: Levels] (Checkmark)
Level 2:
Part B) 12:00 – 13:00
-1:00 AMRAP Strict Pull-Ups
*Does not have to be unbroken
—
Level 1:
Part B)
-1:00 AMRAP Banded Strict Pull-Ups
*Does not have to be unbroken
Part C)
For Time:
35 Burpees
—
Masters 55+:
Part B)
-1:00 AMRAP Strict Pull-Ups
*Does not have to be unbroken
Part C)
For Time:
35 Burpees to Bumper Plate 45lb (20kg)
*Must reach full hip extension on Weight Plate
—
Competitor:
Part B)
-Max Unbroken Strict Pull-Ups (20/14lb, Weight Vest)
—
Travel / Hotel Gym:
As prescribed
If no barbell, sub 8-10RM Dumbbell Push Press
A): Push Press (Establish a 3-Rep Max Push Press)
Part A) 0:00-10:00
Push Press 3RM
10:00-12:00 Rest
B): Pull-ups (Establish a Max Unbroken set of Strict Pullups)
Part B) 12:00 – 13:00
-Max Unbroken Strict Pull-Ups
13:00 – 15:00 Rest
C): 50 Burpees to Plate (Time)
Part C) 15:00 – 20:00
For Time:
50 Burpees to Bumper Plate 45lb (20kg)
*Must reach full hip extension on Weight Plate
Mobility (Checkmark)
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
Optional Accessories (Checkmark)
For Quality
3 Sets:
10-12 Barbell Z-Press
10-12 Ring Rows
Load: Choice